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Get in on Coach Ryan's FREE 20 minute New Year's Goal Consultations! Email: ryan@pioneervalleycrossfit.com

⭐️❄️Remember❄️⭐️

Monday's schedule:

❄ December 26th ❄️ Northampton: class at 9:15 and Open Gym from 10:15-12:00 Hadley: Open Gym from 2:00 to 4:00 and class at 4:15

 

 

 

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

1. Warm-up: three rounds: 10 ring push-ups, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions (10 min)

2. “Bricktop” In teams of two:

  • 200 Double-unders
  • 100 Pull-ups
  • 100 Burpee box jump-overs 24/20”
  • 200 Double-unders

Divide the work evenly.

LIII: Chest to bar pull-ups LII: sub banded pull-ups, ring rows, box height as needed. If still developing double unders do 3 minutes of practice LI: 3 minutes double-under practice 30 pull-ups, 30 burpees, 30 box jumps 3 minute double-under practice

3. Cash-out: In teams of 2:

  • Row 12x100 meter sprints (6 sets each) as hard as you can.

Try to land right on 100m. For every meter over or under 100m your partner does 1 burpee before switching in. Not for time.

LIII: As written LII: Up to 8 burpees LI: Air squats instead of burpees Have fun!