Here's PVCF Coach Damian guiding some of our PVCF young athletes through some lunges and rowing! How's that for inspiring? Starting at CrossFit as a teenager!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. EMOM 10
- 2 x Turkish get-ups
2. Technique review: 7 positions of the dumbbell muscle snatch. 8 positions of the dumbbell power snatch, (5 min)
3. ”Open Tabata” Eight rounds of 20 seconds of work, 10 seconds of rest, at each of the following stations:
- Dumbbell Thruster
- Double Unders
- Dumbbell Snatch
- Overhead Walking Lunges w/plate
Each athlete starts at a different station and remains there until all Tabata intervals are complete. Two minute break between exercises. Score is total reps for each exercise LIII: 50/35 DB, 45/35# plate LII:45/25 DB or scale weights as appropriate LI: 6 or less reps per :20 interval, trainer discretion. Unweighted lunges
- 2:00 Couch Stretch/side
- 2:00 Overhead banded distraction/side