The only accessory PVCF athlete, Chris Crooker is missing is a cape!

 

 

 

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

1. EMOM 10

Even: 2 Turkish get-ups. Odd: 12/10 Calorie Row

2. Run Prep (5 min)

3. ”Gas Pedal” AMRAP 3

Run 400m Max Rep Double Unders

Rest 3 minutes

AMRAP 3 Run 400m Max Rep Calorie Row

Rest 3 minutes

AMRAP 2 Run 200m Max Rep Double Unders

Rest 2 minutes

AMRAP 2 Run 200m Max Rep Calorie Row

Rest 2 minutes

AMRAP 1 Max Rep Double Unders

Rest 1 minute

AMRAP 1 Max Rep Calorie Row

Rest 1 minute Run 400m for time

*If class is large, half of class can start on run/du, other half run/row then switch

LIII: as Rx’d LII: If you are still developing Double unders, practice in remaining time for each AMRAP. LI:Run 400m Rest till 6 minute mark Run 400m Rest till 12 minute mark Run 200m Rest till 16 minute mark Run 200m Rest till 20 minute mark Practice Double unders for 2:00

 

 

 

Have fun!

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