PVCF Family: pure love and strength!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: T-spine mobilization for 5 minutes while discussing the importance of mobility in this region in regards to training, and in 16.5.
2. Technique Review: the barbell thruster.
3. "CrossFit Open WOD 16.5"
21-18-15-12-9-6-3 reps for time of:
Men use 95 lb. Women use 65 lb.
LIII: As rx'd
LII: 65/45 # (begin at round 18 if appropriate).
LI: if developing full range of motion in your squat or overhead position: db thrusters. If developing 10 strict push ups: box burpees. Four rounds NFT of 10 thrusters and 10 burpees.