Announcements

There will only be one class at 9 AM on the 4th of July.

PFC CrossFit – CrossFit

230629 (AMRAP – Rounds and Reps)

– RX –

3 x AMRAP 3:

20 wall-ball shots (14/20 lb) (9/10 ft)

15 toes-to-bars

– Rest 2:00 between AMRAPs.

– INTERMEDIATE –

3 x AMRAP 3:

15 wall-ball shots (14/20 lb) (9/10 ft)

10 toes-to-bars

– Rest 2:00 between AMRAPs.

– BEGINNER –

3 x AMRAP 3:

10 wall-ball shots (10/14 lb) (8/9 ft)

10 hanging knee raises

– Rest 2:00 between AMRAPs.

General Warm-up (No Measure)

2 rounds with a partner:

10 med-ball chest passes

10 med-ball squat + throws

10 med-ball sit-up tosses

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 GHD hip extensions

– Pause for :02 at top of each rep.

Stretching (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side