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PVCF athlete, Jesse Mager getting fierce before going overhead!

 

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 min)

2. "Eraser X” In two teams,

  • Row 5 minutes for max calories
  • Rest.
  • Row 4 minutes for max calories
  • Rest.
  • Row 3 minutes for max calories
  • Rest.
  • Row 2 minutes for max calories
  • Rest.
  • Row 1 minute for max calories

Team A rows while Team B rests. Upon expiration of round there is a one minute transition period, then clock starts again.

If there aren’t enough rowers, team captain can designate a necessary number of athletes to run 10m shuttles during efforts. Score is total calories for all team members for all rounds. Have fun!