Lucie, Maya, and Liz. Congratulations to longtime friends of PVCF Will and Lucie T. on the birth of their daughter!
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.
2. Technique review: the burpee. If you can't explode out of the push-up to land in a solid squat, STEP UP. Do not constantly force yourself into a lumbar-flexed position.
3. "Airborne Johnny" Four rounds for time of Run 400m 25 Burpees
Competitors: cut-off is 16 minutes. Penalty for failure to complete in time is 800m run. Athletes must declare intent to go as competitors before WOD starts. CrossFitters: cut-off is 20 minutes. Novices: scale runs and burpee volume as appropriate.
With time remaining, do your September mobilizations and socialize. Have fun!