PFC CrossFit – CrossFit

230718 (Distance)

– RX –

5 sets:

On a 2:00 clock:

:30 L-sit hold

10 burpees-to-target (12 in)

Max distance DB farmers carry (35/50 lb)

Rest for 1:00.

– Use two DBs.

– INTERMEDIATE –

5 sets:

On a 2:00 clock:

:30 L-sit hold (knees bent)

10 burpees-to-target (12 in)

Max distance DB farmers carry (20/35 lb)

Rest for 1:00.

– Use two DBs.

– BEGINNER –

5 sets:

On a 2:00 clock:

:20 plank hold

10 burpees

Max distance DB farmers carry (10/15 lb)

Rest for 1:00.

– Use two DBs.

General Warm-up (No Measure)

Plank tap relay game | 10:00

• Set up a row of 10-15 DBs.

• Each athlete must touch each object twice.

On a 5:00 clock:

Plank tap relays

Stretching (No Measure)

2 sets:

:30 cobra stretch

:30 alternating scorpion stretch

At Home (Distance)

5 sets:

On a 2:00 clock:

:30 Seated L-sit hold

10 burpees

Max distance farmers carry

Rest for 1:00.

– Use two DBs, KBs, or any odd object that pushes capacity.