girls3

PVCF's GIRLS STRENGTH AND CONDITIONING PROGRAM!

BEGINS THIS WEEK! email: ayn@pioneervalleycrossfit.com

for more information!

1. 21-15-9

  • Calorie Row
  • Double Unders x2 (42-30-18)

2. Technique review: three positions of the Russian swing, 4 positions of the American swing

3. Five minutes deliberate practice of the positions of the kettlebell swing.

4. โ€œEvitaโ€

In teams of two

Three rounds of

  • Run 800m
  • 60 Kettlebell swings
  • 100m Bear crawls

Run as a team. Divide the swings and crawls evenly. Partition as desired.

LIII: 70/53lbs kettlebells, American swings

LII: weight as appropriate, American or Russian swings as appropriate

LI: three rounds not for time of run/walk 400m, 2 x 10 Russian swings. Rest as necessary between sets.

Have fun!