claudia

Get those long socks out! Here's PVCF athlete, Claudia Spaulding showing us how it's done! Great job, Claudia!

 

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

1. 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 (10 minutes)

2. ”He-Man” EMOM 30

  • Min.1: 1 Rope Climb
  • Min. 2: 10 GHD Sit-ups
  • Min. 3: 10 Kettlebell Swings
  • Min. 4: 10 Box Jumps
  • Min. 5: 10 Ring Dips

Min. 6: Rest

LIII: Legless Rope Climb, 88/70 KBS, 30/24” Box, weighted GHDSU LII: 70/53 KB, Weighted Sit-ups, 24/20” Box, Scale Dips and Rope Climbs as needed. LI: Min.1: 1 plank climb Min.2: 10 butterfly sit-ups Min 3: 10 russian kettlebell swings Min 4: 10 Box step ups Min 5: 10 Parallette Dips Min 6: Rest!

3. January Mobilizations

Have fun!