PFC CrossFit – Open Gym

230622 (AMRAP – Reps)

– RX –

Every 5:00 x 3 sets for reps:

800-m run

Max reps DB box step-ups (20/24 in) (35/50 lb)

– Use one DB.

– INTERMEDIATE –

Every 3:00 x 4 sets for reps:

400-m run

Max reps DB box step-ups (20/24 in) (25/35 lb)

– Use one DB.

– BEGINNER –

Every 5:00 x 3 sets for reps:

400-m run

Max reps box step-ups (20 in)

General Warm-up (No Measure)

2 sets:

10 Samson stretch lunges

10 PVC good mornings

10 PVC overhead squats

10 hollow rocks

10 push-ups

10 ring rows OR 3-10 strict pull-ups

Skill Work – post-workout (Checkmark)

3 sets:

15 V-ups

:15 hollow hold

20 alternating plank shoulder taps

Stretching (No Measure)

2 sets:

1:00 foam roll quads

:45 foam roll glutes/side