Our PVCF Athlete, Lauren Abend is also our mobility coach and an amazing massage therapist! Having completed over 150 hours of class shadowing, Lauren knows what we need to CrossFit fully! One members says her massages are like "having someone mobilize and free you...I wouldn't have PR'd my Back Squat without Lauren!" Check out Lauren's Mobility Class every Sunday in Northampton at 11.15 a.m. And check out her services here. Go Lauren!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Review of movement standards for pull-ups, push-ups, sit-ups, and squats.

3. "Barbara"

For time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

LIII: as rx'd, capped at 27:00

LIIwill do "Training Barbara":

AMRAP in 30 seconds of pull-ups. If you complete 20, move on to...

AMRAP in 40 seconds of push-ups. If you complete 30, move on to...

AMRAP in 50 seconds of sit-ups. If you complete 40, move on to...

AMRAP in 60 seconds of squats. If you complete 50, stop.

Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.

LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.

Have fun!