PVCF athlete, Seth Berti ponders how much BLUE he can wear to FNL! 

PVCF athlete, Seth Berti ponders how much BLUE he can wear to FNL! 

 

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. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. ✨👧“Helena ”👧✨
AMRAP 20
Run 400m
21 Kettlebell Swings 53/35
12 GHD Situps

LIII: as Rx’d
LII: Weighted Sit-ups,Scale KB as needed, 
LI: AMRAP 20
Run 200m
12 KB Swings
9 Butterfly Sit-ups
Rest 1-2 minutes

Have fun!

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