Here's PVCF athlete, Steph Erickson locking out overhead with the sunlight coming through the windows. Thanks for lifting us all up, today, Steph!




Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Mobility: 2:00/side Banded Overhead Distraction

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. ”Crescendo” AMRAP 5 5 Pull-ups 10 Push-ups 15 Butterfly sit-ups Rest 3 min AMRAP 5 5 Chest to Bar Pull-ups 10 Handstand Push-ups 15 Toes to Bar Rest 3 minutes AMRAP 5 5 Muscle Ups 10 Push Press 135/93 15 GHD Sit-ups

Score is total rounds /reps per amrap.

LIII:as rx’d LII: AMRAP 5 5 ring rows 10 push ups or box push-ups 15 butterfly sit-ups Rest 3 min AMRAP 5 5 pull-ups. banded pull-up or ring rows as needed 10 Pike Press or DB press 15 Straight Leg Raise or Toes to ceiling Rest 3 min. AMRAP 5 5 Strict chin-ups or supinated ring row 10 Push Press 95/65 15 Tuck Crunches LI: Each AMRAP do: 5 Ring Rows 7 Push-ups to Box 9 Sit-ups

Have fun!