PVCF Intern, Roz Lytle-Rich lights up every class with her presence!

PVCF Intern, Roz Lytle-Rich lights up every class with her presence!

 

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 

2. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)

3. 🐉”Three Dragons”🐉
AMRAP 3
21/15 Calorie Row
21 Burpees
Max Rep Deadlifts 185/133

Rest 3 minutes

AMRAP 3
18/12 Calorie Row
18 Burpees
Max Rep Deadlifts 225/153

Rest 3 minutes

AMRAP 3
15/10 Calorie Row
15 Burpees
Max Rep Deadlifts 275/193

LIII: as Rx’d
LII:Deadlift weight
155/108,185/133,225/153, or scale Deadlift weight progressively as appropriate.
LI:3 Rounds of:
12 Calorie Row
9 Burpees
6 Deadlifts
Rest till the beginning of next AMRAP with group.


Have fun!

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