Garage doors open, friends, family, and fitness! How can you not feel anything but great? <3 Here's PVCF athlete, L Davis Chandler sharing a smile during Tuesday's WOD!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double Unders (5 min)
2. 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)
3. “Temple of Doom”
AMRAP 4 15 Burpee Box Jump Overs 24/20” 20 Pull-ups
Rest 3 min
AMRAP 4 15 Burpee Box Jump Overs 24/20” 15 Chest to Bar Pull-ups
Rest 3 min
AMRAP 4 15 Burpee Box Jump Overs 24/20” 10 Ring Muscle-ups
LIII: as rx’d LII: Ring Rows/Pull-ups/Strict Chin-ups. If you are not ready to progress beyond ring rows or pull-ups, stay at the highest progression in the pull-up hierarchy for the remainder of the AMRAPs. Scale box height as needed. LI: Each AMRAP: 10 Burpees 10 Box jumps 10 Ring Rows
3. Cash-out: 3 sets of
6/side Weighted Box Step up 6/side DB Z-Press @3010 tempo 30m/side 1 Arm Overhead Carry Have fun!