PVCF athlete, Jacob Brownell stays focused during a set of pull ups! Awesome job!

PVCF athlete, Jacob Brownell stays focused during a set of pull ups! Awesome job!

 

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. ๐Ÿ’™๐Ÿ–‡๏ธโ€Magnetismโ€๐Ÿ–‡๏ธ๐Ÿ’™
For time:
Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
GHD Sit-ups
20-18-16-14-12-10-8-6-4-2*
*Row 300m after each set of GHDSU

LIII: as Rxโ€™d
LII: Scale HSPU to Pike Press or DB Press as needed, Sub weighted sit-ups.
LI: 5 rounds not for time of
6 DB Press, 12 Butterfly sit-ups, 300m Row


Have fun!
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