ateenforayn Winter Girls Teen Strength and Conditioning Program starts January 5th!

email: ayn@pioneervalleycrossfit.com

for more details!

 

 

 

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

1. 15-10-5 reps of:

  • hang squat clean (positions 4-3-4-5-6-7-8 w/ empty barbell)
  • x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

2. “Seasick Annie”

for time:

1000m Row 50-40-30-20-10 reps of Double-unders Sit-ups 1000m Row

LIII: As rxd, Unbroken Double-Unders, Unanchored abmat situps. 18 min. cutoff.

LII and LI:

AMMAP 4 Row

1:30 of double-under attempts 1:30 of anchored sit-ups 1:15 of double-under attempts 1:15 of anchored sit-ups 1:00 of double-under attempts 1:00 of anchored sit-ups :45 of double-under attempts :45 of anchored sit-ups :30 of double-under attempts :30 of anchored sit-ups AMMAP 4 Row

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Cash-Out:

3 x 12 DB Bicep Curls@3020 3 x 30’ Double KB waiters carry (if you lack the mobility, do 30’ per arm) 3 x 8 Weighted Bulgarian split squat 3 x :30-:60s Sorenson Hold

https://www.youtube.com/watch?v=THsDCzaod3M

(sub Superman hold)

Have fun!