aspear This Sunday in Northampton! Crossfit Defense Round 2!

November 15, 2015 9:00 a.m.

This will be the second class of Crossfit Defense (CFD) we will be holding at PVCF: If this is your first time you will be informed on how CFD will help you inside and outside the gym. If this is your second time taking CFD then be ready for some more light bulb moments when it all comes together and we add a Defense WOD. 


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


1. EOMOM 8:

  • odd: 2 turkish getups
  • even: 10 russian kbs (warmup weight)


2.Run prep


3. "Jerry"

  • Run 1 mile

  • Row 2K

  • Run 1 mile


This workout is for time.

LIII and LII: as rx'd.

LI: run 800m, row 1k, run 800m

Run the workout in two heats, ten minutes apart. Cut-off is 30 minutes.


3. Cash out:

  • bar muscle up/chest to bar pull-up practice OR
  • accumulate 3-5 minutes of l-sit/bent knee hang


Have fun!