PFC CrossFit – Open Gym

230910 (AMRAP – Rounds and Reps)

– RX –

AMRAP 30 with a partner:

100-calorie Echo Bike

100 KB snatches (53/70 lb)

100 toes-to-bars

– Split work as needed with one person working at a time.

– INTERMEDIATE –

AMRAP 30 with a partner:

100-calorie Echo Bike

100 KB snatches (35/53 lb)

50 toes-to-bars

– Split work as needed with one person working at a time.

– BEGINNER –

AMRAP 30 with a partner:

70-calorie Echo Bike

70 single-arm KB swings (26/35 lb)

50 hanging knee raises

– Split work as needed with one person working at a time.

General Warm-up (No Measure)

1 set:

1:00 jumping jacks

:30 mountain climbers

:30 alternating spiderman stretches (fast)

1:00 Echo Bike

Stretching (No Measure)

1 set:

200-m cooldown walk

1:00 double-forearm stretch

AT-HOME (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

100 weighted step-ups (35/50 lb) (20 in)

100 DB snatches (50/70 lb)

100 laying leg raises

– Split work as needed with one person working at a time.