PFC CrossFit – Open Gym

230831 (Calories)

– RX –

EMOM 10:

Even: row for max calories

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run

– INTERMEDIATE –

EMOM 10:

Even: row for max calories

Odd: double-under attempts

Rest 5:00

For time:

1-mile run

– BEGINNER –

EMOM 10:

Even: row for max calories

Odd: 25 single-unders

Rest 5:00

For time:

1,200-m run

1-Mile Run (Time)

Max Effort 1-Mile Run
– RX –

EMOM 10:

Even: row for max calories

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run

– INTERMEDIATE –

EMOM 10:

Even: row for max calories

Odd: double-under attempts

Rest 5:00

For time:

1-mile run

– BEGINNER –

EMOM 10:

Even: row for max calories

Odd: 25 single-unders

Rest 5:00

For time:

1,200-m run

General Warm-up (No Measure)

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

Rowing warm-up | 5:00

– Rest :15 between each set.

Progression // Focus

:30 row // Keep the chest up and return the arms while the legs are straight.

:30 row // Keep the chest up and hold the end of each stroke for :01.

:30 row // Continue to hold for :01, but push/pull harder to make the fan “louder.”

:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.

:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 lacrosse ball roll calf, left

1:00 lacrosse ball roll calf, right

AT-HOME (AMRAP – Reps)

Even: Max-rep burpees

Odd: 25 double-unders

Rest 5:00

For time:

1-mile run
Record the total number of burpees completed.

Note your mile time in the comments.