PVCF athlete, Tonya Santos getting after some dumbbell snatches!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 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)
2. Run prep (5 min)
Three rounds for time of:
50 Hip extensions
25 min. cut-off
LIII: as written. Butterfly sit-ups (If you have never done a high volume of hip extensions, be cautious!)
LII: Anchored Sit-ups, sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings
even: 30s Static dumbbell farmer hold
Odd: 30s Handstand hold
LIII: 90/70 DB, Wall facing or freestanding HS hold
LII/LI: scale weight as needed, facing away handstand hold or 1-2 wall walks or 5 inchworms