Wallballs, double unders, and sit-ups, Oh My!

Here's PVCF athlete, Jahnna Kazak bringing some jumping inspiration to start the week off!




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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Run Prep (5 min)

3. “Training Ground” AMRAP 25 400m Run 30 Kettlebell Swing 53/35 20 Push-ups 10 Box Jumps 30/24” 5 Ring Muscle Ups

LIII: as Rx’d LII: Sub 2:1 Strict Chin-ups, Banded Chin-ups, Supinated Piked Ring Row or Ring Row as appropriate. Scale box height, kettlebell weight and push-ups as needed LI: Run 400m 15 Kettlebell swings 10 Push-ups to box 10 Box Jumps 10 Ring Rows Rest as needed.

4. Mobility Calf Smash 2:00/side Pec Smash 2:00/side Have fun!