PVCF athlete, Katie Monahan sets up for some ring dips!

PVCF athlete, Katie Monahan sets up for some ring dips!

 

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. Technique Review: The Push-Jerk

3. 🔺🏆”Triple Down”🏆🔺
For time:
20-18-16-14-12-10-8-6-4-2
Pull-ups
GHD Sit-ups
1/2 Push Jerks 155/108 (10-9-8...etc)

(15 Minute Cut-off)

LIII: as Rx’d
LII: 115/73, Weighted Sit-ups, sub banded pull-ups or ring rows as needed
LI: 10-9-8-7-6-5-4-3-2-1 for time of
Ring Rows
Butterfly Sit-ups
Push Press

Have fun!
 

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