PVCF athlete, Tonya Santos getting after some dumbbell snatches!



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. “Michael” Three rounds for time of:

Run 800m 50 Sit-ups 50 Hip extensions

25 min. cut-off

LIII: as written. Butterfly sit-ups (If you have never done a high volume of hip extensions, be cautious!) LII: Anchored Sit-ups, sub PVC or light (33/15lbs) barbell good mornings for hip extensions LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Cash-out: EMOM 10

even: 30s Static dumbbell farmer hold Odd: 30s Handstand hold

LIII: 90/70 DB, Wall facing or freestanding HS hold LII/LI: scale weight as needed, facing away handstand hold or 1-2 wall walks or 5 inchworms

  Have fun!