🏳️‍🌈March and Cheer! Pride is here! 🏳️‍🌈

🏳️‍🌈March and Cheer! Pride is here! 🏳️‍🌈

 

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. 🏳️‍🌈”Hurricane”🏳️‍🌈
AMRAP 20
5 Overhead Squats 135/93
10 Push-ups
15 Pull-ups

LIII: as Rx’d
LII: 95/63 OHS or Sub Front squat as needed for OHS. Box Push-ups as needed. Sub Banded Pull-ups or Ring Rows as appropriate
LI: AMRAP 20
5 OHS or Front Squat
7 Push-ups
9 Ring Rows
Rest as needed
    

Have fun!

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