PVCF athlete, Ashleigh Novack soaks in the sun from the open garage doors. It's the BEST time of year!




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

1. Warm-up D: Three rounds of the Standard CF Warm-up @ 10 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. ”The Engineer” For time:

100 Double Unders Then immediately into 4 Rounds of 21/18 Calorie Row 15 Pull-ups Then immediately into 100 Double Unders

(17 min cut-off)

LIII: Chest to bar Pull-ups LII: as written or sub banded pullups or ring rows as needed.If you are still developing double unders, practice for 2:00 minutes each time.

3. Cash-out:

3x6-8/side Weighted Box Step-Up 3x30m/side 1 Arm Farmers Carry 3x10-15 Arnold Press


Have fun!