PFC CrossFit – Open Gym

230810 (AMRAP – Reps)

– RX –

3 x AMRAP 6:

Run 800 m

Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.

– Rest 1:00 between AMRAPs.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Every 5:00 for 3 rounds:

Run 600 m

Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.

– Rest 2:00 between rounds.

General Warm-up (No Measure)

1 set:

10 leg swings/direction

20 alternating shoo the turtles

10 Samson stretch lunge steps

:20 bottom-of-squat hold

Skill Work (No Measure)

Pre-workout:

3 sets:

10 lateral banded monster walks/direction

10 banded good mornings

Stretching (No Measure)

1 set:

1:30 couch stretch/leg

– AT HOME – (AMRAP – Reps)

Every 6:00 for 3 rounds:

Run 800 m

Max DB thrusters (15/25 lb) remaining time.

– Rest 1:00 between rounds.

– Use one DB.