Here's to a great week, PVCF!

Here's to a great week, PVCF!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. “Go Long”
Min 1:12 Kettlebell Swings 70/53
Min 2: Max Burpee Box jump overs 24/20”
Min 3:12 GHD Sit-ups
Min 4: Max Calorie Row
Min 5: Rest

Score is total burpees/calories

LIII: as Rx’d
LII: 53/35 Kettlebell or scale weight and box height as needed. Weighted Sit-ups. If you have not regularly been doing a high volume of weighted sit-ups scale the volume down as appropriate
LI: Min. 1:6-8 Russian Kettlebell swings
Min 2: :30 of burpees
Min 3: 6-8 butterfly sit-ups
Min 4: :30 of Cal Row
Min 5 Rest or
Rest during a round as needed.

3. Foam Roll

Have fun!