Wednesday, April 26th: “The Engineer”

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:

3×6-8/side Weighted Box Step-Up
3x30m/side 1 Arm Farmers Carry
3×10-15 Arnold Press

Have fun!

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