Did you know that CrossFit makes your hair more beautiful?
Find out for yourself at PVCF! 😀
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Deliberate Practice and warm-up deadlift weight (10 min)
5 Rounds for time:
5 Deadlifts 315/223
10 Burpees over Bar
15 Toes to Bar
(18 min cut-off)
LIII:as rx’d (DL weight should be under 70% of your 1RM!)
LII: 50-60% of 1RM Deadlift or scale weight as needed. Toes to Ceiling or straight leg raise as needed.
LI: 4 rounds of
9 Toes to ceiling
Rest as needed
Posterior Chain Floss 2:00/side
Glute Smash 2:00/side