PFC CrossFit – CrossFit

230711 (AMRAP – Rounds and Reps)

– RX –

AMRAP 10:

12 box jumps (24/30 in)

3 rope climbs

– INTERMEDIATE –

AMRAP 10:

12 box jumps (20/24 in)

1 rope climb

– BEGINNER –

AMRAP 10:

10 box jumps (16/20 in)

3 pull-to-stands

General Warm-up (No Measure)

1 set:

400-m run (easy pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

1 set:

200-m run (moderate pace)

3 rounds for quality:

5 scap pull-ups

10 plank shoulder taps (R/L) to down dog

10 bootstrappers

200-m run FAST/STRIDE

Skill work (No Measure)

Post-workout:

3 sets:

:30 V-ups

– Rest 1:00

Stretching (No Measure)

1 set:

1:00 elevated pigeon pose (on box if needed)/side

:30 forearm stretch on wall/side