PVCF Birthday Party! 5 Year Old Olympics!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. 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
3. "Airborne School"
In teams of two, AMRAP 20
10 x 10m shuttle runs
Athletes alternate work/rest. Athlete B starts his first runs when A finishes his last burpee. Score is total burpees for team.
LIII and LII: as rx’d
LI: 10 rounds, 5 burpees/round