Friday's 6.45 p.m. class shall be cancelled to prepare for the PVCF Friday Night Lights and Open WOD 17.1

Want to cheer on your friends as they do 17.1? There are scaled and Rx'd options; want to do it yourself?

Register through CrossFit Games: here

and then for Friday Night Lights: 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. “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

LIII: as rx’d. LII: AMRAP 6 Pull-ups (If you get to 100 before time is up, move on to…) AMRAP 5 Push-ups (If you get to 100 before time is up, move on to…) AMRAP 4 Sit-ups (If you get to 100 before time is up, move on to…) AMRAP 3 Air-squats (If you get to 100 before time is up, stop) LI: 5 rnds of 10 Ring Rows, 10 Push-ups, 10 sit-ups, 10 Air squats

3. Cool-down: 1000m Row

Have fun!

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