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Ashley Smith picking up heavy things.

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

1. Technique review: 5 positions of the jump-and-land, 6 positions of the box jump (5 min)

2. 5 minutes deliberate practice of jumping/landing and box jumps

3. Technique review: 3 positions of the Russian swing, 4 positions of the American swing

4. 5 minutes deliberate practice of the Russian and American swings.

5. “Martian Landscapes”

2 rounds for time of:

  • 35 Double-unders
  • 35 Kettlebell swings
  • 35 Box jump, 20 in. box
  • 35 Sit-ups
  • 75 ft. Walking lunge
  • 35 Burpees

LIII: as rx’d

LII: as rx’d. If your double-unders are still developing, 1 min practice per round

LI: three rounds not for time of 1 min double-under attempts, 10 kettlebell swings, 10 box jumps, 10 sit-ups, 20 walking lunges, 5 box burpees

Have fun!

FRIDAY NIGHT! May 8th is PVCF's SPRING FLING!

Starts at 7.30 at Amherst Coffee, and then leaps over to the High Horse at 9.00!

springfling