PFC CrossFit – Open Gym

Skill Work (Weight)

Pre-workout:

10:00 to work to a heavy 2-rep-max shoulder press.

230530 (Calories)

– RX –

EMOM 10:

7 DB shoulder presses (35/50 lb)

AMRAP calorie row OR bike

– Use two DBs.

– INTERMEDIATE –

EMOM 10:

7 DB shoulder presses (20/35 lb)

AMRAP calorie row OR bike

– Use two DBs.

– BEGINNER –

EMOM 10:

7 DB shoulder presses (10/25 lb)

AMRAP calorie row OR bike

– Use two DBs.

General Warm-up (No Measure)

2 sets:

1:00 row OR bike

:30 hollow rocks

1 set:

5 single-arm DB shoulder press/arm (light)

8 DB shoulder presses (light)

5 DB shoulder presses (workout weight)

– Hold the top of every press for :01.

Stretching (Checkmark)

1 set:

:30-:45 figure 4 stretch/side

:30-:45 psoas smash/side