PVCF athlete, Ana Waskiewicz lifting in some Springtime sun. Ana has been training at Pioneer Valley CrossFit for just two months and she's doing so great!

PVCF athlete, Ana Waskiewicz lifting in some Springtime sun. Ana has been training at Pioneer Valley CrossFit for just two months and she's doing so great!

 

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

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 tuck crunches + 5/side staggered stance good morning. 

👉Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Run Prep: Prepare like you are running today. Be sure to get hip flexors and ankles prepped.

3. 🏔️🐺“Mush Mush”🐺🏔️
6 sets, each AFAP*
30m down and back Prowler Push
12 Burpees

*Rest while other classmates complete a round or till recovered. 

LIII: 140/90 added to prowler, Burpees over Parallette
LII: 90/50 added to sled, 9 Burpees. 
If 6 is too many for you, scale to 4
LI: 4 Sets, 8 burpees per round. scale weight to sled and burpees as needed

Have fun!

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