PFC CrossFit – CrossFit

230811 (AMRAP – Rounds and Reps)

– RX –

AMRAP 5:

30 KB swings (35/53 lb)

20 jumping lunges

Rest 5:00, then…

AMRAP 5:

30 KB swings (35/53 lb)

20 jumping lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.

– INTERMEDIATE –

AMRAP 5:

30 KB swings (26/35 lb)

20 jumping lunges

Rest 5:00, then…

AMRAP 5:

30 KB swings (26/35 lb)

20 jumping lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.

– BEGINNER –

AMRAP 5:

15 KB swings (12/18 lb)

10 reverse lunges

Rest 5:00, then…

AMRAP 5:

15 KB swings (12/18 lb)

10 reverse lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.

General Warm-up (No Measure)

1 set:

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

:20 single-unders

1 set:

10 KB deadlifts

10 alternating scorpion stretches

:20 single-unders

1 set:

10 KB good mornings

20 alternating reverse lunges

:20 double-unders or single-unders

Skill Work (Weight)

Post-workout:

Accumulate:

30 KB Turkish get-ups
Record load used.

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

– AT HOME – (AMRAP – Rounds and Reps)

AMRAP 5:

30 DB swings (35/ 50 lb)

20 jumping lunges

Rest 5:00, then…

AMRAP 5:

30 DB swings (35/ 50 lb)

20 jumping lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.