PFC CrossFit – CrossFit
230624 (Time)
– RX –
5 rounds for time:
15 KB sumo deadlift high pulls (35/53 lb)
18 box jumps (20/24 in)
21 sit-ups
– INTERMEDIATE –
5 rounds for time:
15 KB sumo deadlift high pulls (26/35 lb)
18 box jumps (20/24 in)
21 sit-ups
– BEGINNER –
5 rounds for time:
15 KB sumo deadlift high pulls (18/26 lb)
12 box jumps (16/20 in)
9 sit-ups
General Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Skill Work (Weight)
Post-workout:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed
Stretching (No Measure)
3 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right