It's a beautiful weekend to be a CrossFitter! Here's to you, Pioneer Valley CrossFit!                      <3

It's a beautiful weekend to be a CrossFitter! Here's to you, Pioneer Valley CrossFit! 
                    <3

 

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. Technique Review: The Renegade Row, Slam Ball (5 minutes)

3. ”Good Company”
EMOM 30
In teams of 5
Min. 1: 15/12 Calorie Row
Min. 2:12 Slamball 40/30
Min. 3:12 Renegade Rows 35/25
Min. 4:12 Ring Dips
Min. 5: Rest

LIII:as Rx’d
LII:Scale rep volume down to be done before the :45 mark for each minute.Scale dips and slamball weight as appropriate.
LI:6-8 Reps at for each exercise, you should have :30 of rest each minute. Scale the EMOM down to 20-25 minutes as necessary.

Have fun!
 

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