Screen Shot 2018-01-12 at 12.04.12 AM.png

Check out PVCF athlete, Claudia Rutherford sharing about her four years at CrossFit!

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

1. Warm-up F: 3 Rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Warm-up: Deadlifts for workout (10 minutes)

3. 🎈🐘“Working Against Gravity”🐘🎈
In teams of 2-4, Not For Time*:

Deadlift    1-2-3-1-2-3-1-2-3
L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
Double Unders 60-40-20-60-40-20-60-40-20

👉Sequence is 1 deadlift, :20 L-sit, 60 double unders, 2 deadlifts, :15 L-sit, 40 double unders, etc. 

* This workout is not for time, but you’ll have to hustle to complete the whole thing in less than 30 minutes. Group up into teams to share barbells and Parallettes

LIII: deadlift @ 85% 1RM LII: deadlifts @ 75-80%, Practice Double Unders for 1:00/:45/:30 respectively.
LI: Find an appropriate weight for 3 Deadlifts and then complete 2 ‘waves’ of the work out. Practice Double Unders and Tuck L-sit.

Have fun!