PFC CrossFit – CrossFit
Front Squat (- RX –
5 sets for load:
5 front squats
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d)
General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.
Skill Work (AMRAP – Reps)
Post-workout:
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.
Stretching (No Measure)
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.
AT-HOME (5 Rounds for reps)
5 x AMRAP 1:
12 farmers carry DB step-back lunges (35/50 lb)
Max DB front squats
– Rest 3:00 between AMRAPs.
– Use two DBs.