lize

PVCF united! Rowing Coach, Liz E. hanging with Coach Eric at CrossFit East Village in San Diego! We miss you both!

Be sure to do your ten minutes of pre-class dynamic flexibility work. It gives you wings.

1. 21-15-9 of:

  • kettlebell swings
  • double unders x 2 (42, 30, 18)

(if you don't have double unders, practice for 1:00, :45, :30 seconds)

2. Technique review: the hang muscle clean and the hang power clean. Your instructor will let you know which variation to use today. (10 min)

 3. Technique review: building the handstand push-up. DB press, down dog push-up, pike push-up from box, strict HSPU. Which is right for you?

4. "Big Mama Thorton" (Tip o' the hat to CFNE)

AMRAP 20

  • 1 Strict Handstand Pushup
  • 2 Hang power clean
  • 3 Burpees

LIII: 135/95lbs

LII: 105/73lbs, HSPU scaled as appropriate

LI: 10 rounds NFT of: 5 DB press or down dog push-ups,5 muscle cleans with barbell, 5 burpees. Rest as appropriate.

Have fun!