We are one week away from the Open and PVCF Friday Night Lights! Two steps!
Register through CrossFit Games: here
and then here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double-unders (5 min)
2. 3 rounds of: 10 goblet squat, 3 inchworms, 10 ring rows, 5/side single leg RDL
3. “Team Blue” For time: In teams of 2
- 2000m Row
- 100 Kettlebell swings
- 1500m Row
- 80 Kettlebell swings
- 1000m Row
- 60 Kettlebell swings
- 500m Row
- 40 Kettlebell swings
- 200m Row
- 20 Kettlebell swings
Divide all the work evenly between partners. Only 1 athlete works at a time.
LIII: 53/35 american swings LII: russian kettlebell swings or scale weight as needed LI: Individually do: 750m Row 30 Russian kettlebell swings 500m Row 25 Russian Kettlebell swings 250m Row 15 Russian Kettlebell swings