When the gym is illuminated by disco blue... MAGIC happens! FNL is on fire! Make sure you stop by next Friday!

When the gym is illuminated by disco blue... MAGIC happens! FNL is on fire! Make sure you stop by next Friday!

 


Pioneer Valley Crossfit 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. Warm up: bench press (10 min)

3. πŸŒ“"Dialectics for Dummies V.2"πŸŒ—
In teams of two, six cycles of AMRAP in four minutes of:

Calorie row
10 Bench press

Teammates alternate efforts, so each does 3 x four minute efforts. One minute transition between intervals.

Level III: 30/20 calories, bench press @ body weight/75% body weight Level II: 25/15 cal, bench press @ 75/50% body weight
Level I: Three rounds not for time of row 20/10 calories, 10 bench presses w/ empty barbell (negotiable)

5. Mobility:
Anterior Compartment and Pec Smash 2 min./side
Sink Mobilization accrue 2 minutes
T-spine Smash with Overhead Anchor

Have fun!

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