Tuesday, April 26, 2016

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

The ladies of team PCF getting ready for Regionals!

15 Hanging Lat activations
Stretch Forearms
1min Forearm Plank

Warmup

3 Rounds:
12 Samson Stretch
10 V-Ups
8 Pushups
6 Burpees

Every 90 Seconds for 18 minutes:
8 Strict Toes to Bar
45 Second Hollow Hold
60 Second Freestanding Handstand Hold

Notes: If you cannot do a strict toes to bar use a spotter to help you do a negative for each rep.

Conditioning

50 KB Meter Rack Carry
10 KB Thrusters
50 Meter Farmer’s Carry
20 KB Alternating Lunges

Notes: holding both KBs for all movements
L1: 15/10lb kb’s
L2: 12/8kg
Rx:16/12kg
Rx+ 24/16kg

Cool Down