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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

  • 1-1-1-1-1-1-1.
  • 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

5. Mobilize

Have fun!