chris

PVCF athlete, Christopher Crooker stays cool and focused during cleans. For those of you who have had the privilege of meeting and working out with Chris, you know he is a phenomenal motivator and made of pure gold!

 

 

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

1. Warm-up A: 100 double-unders

2. Warm-up: wall balls for workout.

3. “A Mermaid Named Karen” In teams of two, for time:

  • 50 Wall ball 20/14
  • 25 Calorie Row
  • Rest
  • 40 Wall ball 20/14
  • 20 Calorie Row
  • Rest
  • 30 Wall ball 20/14
  • 15 Calorie Row
  • Rest
  • 20 Wall ball 20/14
  • 10 Calorie Row
  • Rest
  • 10 Wall ball 20/14
  • 5 Calorie Row

1 athlete works at a time. Rest while partner completes the assigned work.

LIII: as rxd LII: Start at round of 40 wall balls. scale med ball as needed. LI: Start at round of 30 wall ball, scale weight as needed. Have fun!