PFC CrossFit – Open Gym

General Warm-up (No Measure)

1 set:

200-m run

10 Samson lunges

:30 PVC overhead squats (pause in the bottom)

:30 ring support hold

:30 ring rows

1 set:

200-m run

10 alternating spiderman stretches

:30 PVC overhead squats (pause in the bottom)

:30 strict ring dips

:30 strict pull-ups

1 set:

200-m run

10 hamstring scoops/leg

:30 PVC overhead squats (pause in the bottom)

:30 strict ring dips

:30 strict chest-to-bar pull-ups

30 Muscle-Ups (Time)

30 muscle-ups for time
– RX –

For time:

30 ring muscle-ups

– INTERMEDIATE –

For time:

15 ring muscle-ups

– BEGINNER –

For time:

30 low-ring muscle-up transitions

Skill Work (Checkmark)

Post-workout:

3 sets:

5-15 GHD back extensions

– Rest as needed.

Stretching (No Measure)

1 set:

1:00 tricep lacrosse ball mash/side

1:00 lat lacrosse ball mash/side