Jesse M. and family.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Shoulder stability: scap front raise 3 x 10. Make sure scapulae are set back and down throughout movement. Resistance can be as little as 1.25lbs plates or up to 10lbs dumbbells. Do NOT go heavier.
2. Warm-up F: four rounds w/ empty barbell of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)
3. "Pinkman" Three rounds for time of Run 800m 20 Deadlifts 20 Sit-ups
Competitors: deadlifts @ 250/175lbs, GHD sit-ups CrossFitters: deadlifts @ 225/150lbs, tuck crunches Novices: run one mile, then 10 x 3 deadlifts superset with 10 x 5 butterfly sit-ups.
Those going at Competitor weight have dibs on the GHD benches. Cut-off is 25 minutes.
With time remaining, do your September mobilizations. Have fun!
ATTENTION PVCF HADLEY 6am and 7:30am CLASSES! You will witness the debut of my main man Ryan Katz as a fully-fledged PVCF instructor. He earned his red shirt teaching On-Ramps, and now he's in the Big Show. Huzzah Ryan!