PVCF athlete and Rowing Coach, Liz E. can often be found working on her muscle ups! We love all the effort you put in to your training! Go Liz!

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

1. Run 1 mile (warm-up pace)

2. Assemble your workout stations, do reps w/ each exercise (10 min)

3. “Pet Rock Jr. (Inspired by Core City CrossFit)” In teams of two:

  • 200 Double-unders
  • 100 Toes-to-bar
  • 100 Box jumps
  • 100 Russian swings
  • 100 Push-ups

Each team has a "pet rock", which a 45lbs plate. This pet rock is not allowed to touch the ground through the entire workout. So while one partner is doing reps, the other is holding onto the pet rock, until the swap out. Putting down the pet rock incurs a 10 burpee penalty for both team members.

Teams divide reps evenly.

25 min cut-off.

LIII: box jumps @ 24/20”, 70/53lbs swings LII: if your double-unders are still developing, start with 5 minutes of practice. Then, toes-tobar, box jumps, swings, push-ups as appropriate LI: five minutes double-under practice, 3 x 10 supine leg raise, 3 x 10 box jumps, 3 x 10 Russian swings, 3 x 10 push-ups, not for time.

Have fun!

And did you know? SPRING ROWING CLUB begins on April 26th! It is a six week program: 3 Rowing Workouts each week: Tuesdays at 5.30 p.m., Saturdays at 11.15 a.m. and Open Gym rWOD!