The moment Laura HC got her first muscle up! There was not a dry eye at PVCF today as many of our athletes achieved their first muscle ups and PRs. Congratulations to all!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: four positions of the kettlebell clean. (15 min) http://pvcfhandbook.blogspot.com/2014/05/teaching-kettlebell-clean.html
2. EOMOM 8, odd minutes: 1 wall walk or 10′ handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm)
3. “Partners in Crime”
In teams of two, AMRAP 20
1 k Row
100 Air Squats
100 Sit-Ups
100 Kettlebell Swings (53/35)
This is a chipper. Partition work as desired. Thanks to CrossFit New England for this one!
LIII and LII: as rx’d
LI: two rounds not for time of row 500m, 3 x 10 air squats, 3 x 10 sit-ups, 2 x 10 kettlebell swings. Rest as necessary between sets.
Have fun!
