PVCF Ash Crawford getting in some ring drills with Coach Liz!

PVCF Ash Crawford getting in some ring drills with Coach Liz!

 

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”⭐️
EMOM 40
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!

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