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While others storm for deals this weekend, our PVCF Family invests in health and community (and maybe just a few early presents for ourselves ;) )

 

 

 

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

1. Warm-up A: 100 double-unders (5 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. “Lead Foot (H/t CrossFit New England”) In teams of three:

  • AMRAP 5:
  • 27/21 Cal Row
  • 27 Burpees
  • 27 Chest-to-Bar Pull-ups
  • Rest 3 min
  • AMRAP 5:
  • 21/18 Cal Row
  • 21 Burpees
  • 21 Toes-to-Bar
  • Rest 3 min
  • AMRAP 5:
  • 15/12 Cal Row
  • 15 Burpees
  • 15 Pull-ups

(24 min)

Athletes rotate when each has completed assigned work at their station.

LIII: as written LII: burpees as appropriate, pull-ups as appropriate LI: three rounds of row 15 cal, 10 box burpees, 10 ring rows, not for time

Have fun!