PFC CrossFit – CrossFit

230709 (Time)

– RX –

50-40-30-20-10:

Calorie row

10-20-30-40-50:

V-ups

– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.

– INTERMEDIATE –

50-40-30-20-10:

Calorie row

10-20-30-40-50:

Tuck-ups

– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.-

BEGINNER –

40-30-20-10:

Calorie row

1:00-:45-:30-:15

Cumulative hollow hold

– Move back and forth between movements.

Skill Work (No Measure)

Post-workout:

Accumulate:

For load and quality:

15 Turkish get-ups/arm

– Increase load as you are able.

General Warm-up (No Measure)

2:00 row

1 set:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Stretching (No Measure)

1 set:

:30 hamstring stretch/leg

:30 sit and reach (straddle)

:30 cobra stretch

At-home Option (Time)

50-40-30-20-10:

Up-downs

10-20-30-40-50:

V-ups

– Move back and forth between movements; ie: 50 up-downs, 10 V-ups, 40 up-downs, 20 V-ups, etc.