SUCCESS STORIES

5 Rounds of 30/30 Timed Intervals:
A1. Strict Pull-Ups
A2. Alt DB Front Rack Step-Up (50/35#)
A3. Double-Unders

With movements A1-A2 we are NOT looking for the maximum repetitions. We are looking for BETTER. Better mechanics and better technique across :30 seconds of effort, each round. Make your training focus to move better each rep and rest as needed. Work through smaller sets. Once we get to double-unders or tall single unders we can crank up the intensity and push through max reps. our score at the end of this workout will be the completed jump rope reps.

WHAT?
Virtuosity In Movement Workshop – Handstand Push-Ups for ALL levels.

WHO?
This is a public event. Members are free. You do not have to be a member at CrossFit Pneuma to participate. All CrossFitters looking to increase their knowledge and skill set are welcome to attend. Non-members, $10 drop-in to attend the workshop. Drop-ins are welcome to stay and participate in our CrossFit class immediately after the gymnastics workshop!!

LIMITED SPOTS AVAILABLE, sign-up to secure your spot:
https://crossfitpneuma.com/contact/

WHEN?
Saturday September 28th, from 8-9AM. Please arrive 5-10 minutes prior to start time of class to meet lead coach and to complete an activity waiver.

RED FRIDAY – “POP SMOKE”
Timed Intervals x 5 Rounds:
30 Seconds, Max Calorie Row
Rest 1 minute
30 Seconds Max DB Thrusters (50/35#)
Rest 1 minute
30 Seconds Max Double-Unders
Rest 1 minute

*Scoring = Total Reps + Calories Rowed