Happy Fourth of July from Pioneer Valley CrossFit! We wish you a safe and spectacular holiday!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Practice kick up to handstand, handstand against wall, free standing handstand, or handstand walking for ten minutes.
2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
3. Push jerk
- Seven attempts to work up to the heaviest single you can handle today. (20 min)
4. “Grandizer Go!” AMRAP 12:
- Run 200m
- 10 Push jerks @ 50% 1RM
- 30 Double-unders
LIII: as written LII: as written. If your DU are still developing, one minute practice per round LI: three rounds, not for time