Transforming Claudia R. going overhead today in Team FGB.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EOMOM 8
Even minutes: :30 handstand hold
Odd minutes: 5 Wall squats (hands together, elbows straight, feet as close to wall as possible)
2. Overhead squat 3-2-2-2-1-1-1-1. 15 minutes to determine the heaviest single you can handle today.
3. Technique review: the burpee. Jump forward vs. stepping up.
4. “Reebok CrossFit Games WOD 21.1”
Burpees to target 6” above reach
Back in the day: our PVCF Family demonstrating this WOD when it first came out!
LIII and LII: as rx’d
LI: 4 x 10 burpees, rest as necessary between sets