ONE spot remaining in our PVCF Masters Program!

For you or for someone you've been thinking may love it: 

Individualized fitness programming Diet analysis and meal planning All-access coaching

Email: Ayn@pioneervalleycrossfit.com

 

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Russian Kettlebell swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min) 2.Warm-up Deadlifts

3. ”NFT”

Deadlifts 1-2-3-1-2-3-1-2-3 GHD Sit-ups 3-6-9-3-6-9-3-6-9 Muscle Ups 5-3-1-5-3-1-5-3-1

LIII: Deadlifts@80%, weighted GHDSU LII: Deadlifts @70-80%, GHDSU or Weighted Abmat Sit-ups, Sub 2:1 Dips for Muscle Ups If you do not have a Deadlift 1RM to base numbers on: work up to a heavy triple, then do two ladders of 1-2-3. LI: find a light to moderate deadlift weight you can move with good form, Butterfly situps, 5 Parallette Dips per round

4. Optional Cash-out: :10s Max Calorie Assault Bike :10s Transition :30s Max Calorie Row

Score is total calories for each movement

Have fun!

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