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. 🌓"Dialectics for Dummies V.2"🌗
In teams of two, six cycles of AMRAP in four minutes of:
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)
Anterior Compartment and Pec Smash 2 min./side
Sink Mobilization accrue 2 minutes
T-spine Smash with Overhead Anchor