The CrossFit Open is such a fun time of year!

At PVCF, we like to celebrate at our own gym through the scaled and Rx'd WODs with the support of your own coaches and friends. ๐Ÿ‘‰We will share more details as we get closer. Plan on great time and mark your calendars to join us every Friday night in Northampton! 

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

1. Technique Review: The DB Snatch
The Progression of the Pull-up and Kipping Pull-up

2. Warm-up: 3 Rounds of: 
10 Russian Kettlebell Swings,10 Tuck Crunches or GHDSU, 10 Pull-ups, 10 Goblet Squats

3. ๐Ÿคธโ€โ™€๏ธ๐ŸŒˆ๐ŸŒ โ€The Open is Comingโ€๐ŸŒ ๐ŸŒˆ๐Ÿคธโ€โ™€๏ธ
5 Rounds each for time:
22 Calorie Row
16 Alternating Dumbbell Snatches 50/35
12 Chest to Bar Pull-ups
Rest 2:00*
*Staggered Starts or wait for availability as needed to share rowers and DBs. Your Score is your fastest round and your slowest round.

LIII: as Rxโ€™d
LII: Choose DB weight as appropriate. Sub Regular pull-ups, banded pull-ups or ring rows as needed.
LI: 5 Rounds of:
12 Calorie Row
10 Alternating DB Snatch
8 Ring Rows

4. Mobility: Foam Roll Party

Have fun!