The Spring is here! Have a great Sunday, PVCF Family!

The Spring is here! Have a great Sunday, PVCF Family!

 

✨✨✨Regular Schedule!✨✨✨

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 (10 min)

2. Run prep (5 min)

3. 🌸🏃‍♀️“Michael”🏃‍♀️🌸
Three rounds for time of:

Run 800m
50 Sit-ups
50 Hip extensions

25 min. cut-off

LIII: as written. Butterfly sit-ups
👉(If you have never done a high volume of hip extensions, be cautious!) 
LII: Anchored Sit-ups, sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Mobilize: 10 minutes


Have fun!
 

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