When you wake up early for squats and sunshine! It's the best way to start the week! Here's PVCF athlete, Sharon Lally Dion for our Monday Motivation. Sharon has just celebrated her four month anniversary at Pioneer Valley CrossFit, and she's doing great!

When you wake up early for squats and sunshine! It's the best way to start the week!
Here's PVCF athlete, Sharon Lally Dion for our Monday Motivation. Sharon has just celebrated her four month anniversary at Pioneer Valley CrossFit, and she's doing great!

 

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

1. Warm-up: 21-15-9 reps of
 Calorie Row and GHD sit-ups or Tuck Crunches (10 min)

2. Technique Review: The Kettlebell Swing. Common Faults, Hiking KB into place, Points of Performance

3. “Lucky 13”
EMOM 20
Even: 13 Kettlebell Swings 70/53
Odd: 13 Burpees

LIII: as Rx’d
LII: Scale Kettlebell weight and to Russian swings as needed.Scale volume of reps down as needed to be able to have a little rest each minute.
LI: 9 Kettlebell Swings
5-7 Burpees

3. Rest: 7 minutes

4. EMOM 8
1 Turkish Get-up

Have fun!

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