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PFC CrossFit – CrossFit

WOD (AMRAP – Rounds and Reps)

12 min AMRAP

12 front squats 115/75

30 double unders

WOD Guidance

Today’s workout is a fun little couplet with a lot of back and forth. Expect to start to slow down on the front squats, especially if you come out super hot in the first few rounds. Look for a steady, but fast pace that you can maintain.

The front squat loading should be on the lighter side. You should be able to perform each round unbroken. Goal is 6+ rounds.

Following the workout, we will spend some time working on the GHD. This will be an opportunity to strengthen our midline.

Extra Work

Accumulate:

25 GHD sit-ups

25 GHD hip extensions

Cool Down

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot