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

burpee2        burpee1

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

Have fun