Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – CrossFit

230531 (Time)

– RX –

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)

– INTERMEDIATE –

5 rounds for time:

:30 double-under attempts

30 box step-ups (20/24 in)

20 KB swings (26/35 lb)

– BEGINNER –

5 rounds for time:

:30 penguin hops

20 box step-ups (20/24 in)

10 Russian KB swings (26/35 lb)

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 single-leg KB deadlifts/leg

20 alternating reverse lunges

:20 single-unders

1 set:

10 KB good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Stretching (Checkmark)

1 set:

:30 calf roll/side

:30 shin roll/side

:30 quad roll/side

:30 glute roll (figure 4)/side

:30 lat roll/side

1:00 thoracic roll