"Wherever you go, no matter what the weather, always bring your own sunshine." -A. D'Angelo Here's PVCF athlete, Syrus Carey during warm-ups in Northampton!

"Wherever you go, no matter what the weather, always bring your own sunshine."
-A. D'Angelo
Here's PVCF athlete, Syrus Carey during warm-ups in Northampton!

 

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

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

2. Front Squat
3@75%, 3@80%, 3@85%,3@80%, 3@75%

3. ⭐️"Francoise”⭐️
5 Rounds for time of:
12 Box Jumps 30/24”
9 Thrusters 95/63
6 Bar Muscle Ups

(15 minute cutoff)

LIII: as rx’d
LII: 24/20” box, scale thruster weight as needed. 2:1 Chest to bar or regular pull-ups, sub banded pull-ups or ring rows as appropriate. 
LI: 5 rounds of 9 box jumps, 6 thrusters, 9 ring rows.

Have fun!

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