PFC CrossFit – CrossFit

230909 (Time)

– RX –

2 rounds for time:

100-ft DB/KB walking lunges (53/70 lb)

400-m run

10 wall walks

400/500-m row

– Use two DB/KBs held in a farmers carry.

– INTERMEDIATE –

2 rounds for time:

100-ft DB/KB walking lunges (35/53 lb)

400-m run

7 wall walks

400/500-m row

– Use two DB/KBs held in a farmers carry.

– BEGINNER –

2 rounds for time:

100-ft DB/KB walking lunges (26/35 lb or unweighted)

400-m run

5 partial range of motion wall walks

400/500-m row

– Use two DB/KBs held in a farmers carry.

General Warm-up (No Measure)

2 rounds:

10 jumping jacks

10 goblet squats

10 jumping jacks

10 single-leg deadlifts/leg

10 jumping jacks

Rowing warm-up |

– Rest :15 between each set.

Set // 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.

Skill Work (Checkmark)

Post-workout

For completion:

1:30 side plank hold, left

1:30 side plank hold, right

– Complete all of one side before switching to the other.

Stretching (No Measure)

1 set:

1:00 foam roll glute-med/side

1:00 reach-roll-lift

AT-HOME (Time)

2 rounds for time:

100-ft DB walking lunges (50/70 lb)

400-m run

10 wall walks

400-m run

– Use two DBs held in a farmers carry.