CrossFit – Thu, May 18

Announcements

Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.

PFC CrossFit – CrossFit

WOD (AMRAP – Rounds and Reps)

25 min AMRAP

7 Handstand push-ups

14 Pull-ups

21 Burpees

WOD Guidance

Gymnastics stamina today. Try to find a steady pace on all movements and don’t come out hot on first round and crash and burn. Newer athletes reduce volume to 5-10-15. If unable to perform HSPU perform off of box or hand release push-ups. Goal is 4+ rounds.

Extra Work

3 sets

10-15 Dumbbell Bench presses

10-15 bent over dumbbell rows (per side)