ericliz

Welcome home Coach Eric! And congratulations to Liz E. on her 2k row getting on the board this week!

Remember to do your pre-class dynamic flexibility work!

1. Technique review: building the toes to bar. Supine leg raise, hanging leg raise, toes-to-bar, kipping toes-to-bar (10 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. “Ain’t that a Kicker”

In teams of two:

24-22-20-18-16-14-12-10-8-6-4-2 reps for time of

  • Calories (row)
  • /2 Toes-to-bar

Just to be clear, you do half as many T2B: 12, 11, 10, etc.

LIII: as rx’d

LII: use the version of T2B appropriate to your level of development

LI: 8 rounds of row 250m, 5 leg raise of your choice

Have fun!

PVCF goes to REGIONALS in HARTFORD!

One week from today, many of us are going down to Hartford to watch the CrossFit Regionals for the East! If you are interested, please check out our Facebook page here.

regionals