PVCF athlete, Loren Davine cheers after finishing the workout. In CrossFit, we support every single person rather than the individual - that's extraordinary!

PVCF athlete, Loren Davine cheers after finishing the workout. In CrossFit, we support every single person rather than the individual - that's extraordinary!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. 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 

3. ⌚️🚦”Tick Tock”🚦⌚️
2 Rounds of:
AMRAP 4: Calorie Row
On the 0:00 – 10 Burpees
On Minute 1 –8
Burpees
On Minute 2 – 6 Burpees
On Minute 3 – 4 Burpees
Rest 2:00
AMRAP 4: Kettlebell Swings 53/35
On the 0:00 – 15 Abmat Sit-Ups
On Minute 1 – 12 Abmat Sit-Ups
On Minute 2 – 9 AbMat Sit-Ups
On Minute 3 – 6 Abmat Sit-ups

*Half the Athletes can start on Row other half on KB Swings

LIII: as Rx’d
LII: Scale KB weight as appropriate. Sub Box Burpees as needed.
LI: 2 Rounds of:
AMRAP 4: Calorie Row
3-4 Burpees at the top of each minute
Rest 2:00
AMRAP 4: Russian Kettlebell Swings
5-6 Sit-ups at the top of each minute

Have fun!

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