PVCF's Friday Night Lights! 



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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)

2.”Chipper Shredder”

In teams of 2: AMRAP 30 120 KB Swings 53/35 120 Burpees 120 Calorie Row 120 Wallballs 20/14

Divide reps evenly, only one athlete works at a time

LIII: as rx’d LII: Scale weights as needed. LI: 4-5 rnds for time of: 10 KB swings 10 burpees 10 calorie row 10 wallballs


Have fun!