PVCF Family <3
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Practice handstand and handstand walking for 5 minutes. Try to accrue at least 2 minutes upside down. (5 min)
Six sets to work up to the heaviest triple you can handle today.
If you don’t have pull-ups do 1 :5-:10s negative + scap pull-up each set.
3. “Exit Stage Left” Five rounds for time of:
- Row 250m
- 10 Ring dips
- 10 Burpees
If necessary, work in teams of two, chasing each other through the workout.
LIII: as written LII: dips as appropriate, burpees as appropriate LI: three rounds not for time of row 250m, 10 box jumps, 10 push-ups
15 minute cut-off
4. Cash-out: AMRAP 4:
- Max Sets of 7 unbroken Toes to Bar.
Your score is how many sets of 7 you complete. You must come off the bar between sets. LIII: as Rx’d LII: sub straight leg raise. LI: sub knee raises