PFC CrossFit – Open Gym

230825 (Time)

– RX –

For time:

60 pull-ups

20 KB Turkish get-ups (35/53 lb)

– Switch arms as needed.

– INTERMEDIATE –

For time:

40 pull-ups

20 KB Turkish get-ups (26/35 lb)

– Switch arms as needed.

– BEGINNER –

For time:

40 jumping pull-ups

20 DB Turkish get-ups (10/15 lb)

– Switch arms as needed.

General Warm-up (No Measure)

3 sets:

10 banded pass throughs

10 alternating soldier kicks

10 banded pull-aparts

10 scap pull-ups

Skill Work (Checkmark)

Post-workout:

400-m single-KB farmers carry

– Use workout KB.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

For time:

60 alternating DB renegade rows (35/50 lb)

20 DB Turkish get-ups (35/50 lb)

– Switch arms as needed.

– Use two DBs frot he renegade rows and one DB for the Turkish get-ups.