PFC CrossFit – Open Gym Warm-up 250m jog :30 air squats :30 samson lunges :30 hollow rocks :30 supermans :30 bird dogs :30 scorpions :30 glute bridges w/barbell 2x 5 good mornings 5 bent over rows 5 stiff legged DL 5 Deadifts 5 stiff legged DL Deadlift (Every 2 minutes for 30 minutes perform 2...Read More

PFC CrossFit – CrossFit Warm-up 250m jog :30 air squats :30 samson lunges :30 hollow rocks :30 supermans :30 bird dogs :30 scorpions :30 glute bridges w/barbell 2x 5 good mornings 5 bent over rows 5 stiff legged DL 5 Deadifts 5 stiff legged DL Deadlift (Every 2 minutes for 30 minutes perform 2 deadlifts)...Read More