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Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
3. Back Squat
Six sets to work up to the heaviest triple you can handle today. Try to beat last month’s heavy triple. (20 min)
4. “Amundson Made Easy”
- AMRAP 4 Kettlebell swing
- Immediately into:
- Tabata Air squats
Score is total swings/low score tabata
LIII: American swings @ 70/53lbs LII: Russian or American swings @ 53/35lbs LI: 4 x 10 Russian swings, then 4 x 10 air squats
(8 min) 5. Mobility:
- 2:00/side Couch Stretch