Here's PVCF athlete, Sadie Mazur giving us some focus and motivation for the week! Thank you!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. 3 rounds of:
- 10 Goblet squats
- 5/side Single leg RDL
- 5/side cossack squat
3. Back Squat
20 minutes to work up to a heavy single for the day. It does not need to be a PR. (20 min)
4. Fitness Forever Challenge WOD #1 Re-Test: Crossfit Open WOD 12.1
- AMRAP 7: Burpees
LIII: to target 6” above reach LII: as rx’d or scale burpees to box as needed LI: every minute on the minute for 7 minutes do 5-7 burpees. Rest the remaining part of each minute.
- 3-4x :20 L-sit Hold
- 3-4x 20 Renegade Rows alternating