Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – CrossFit

230606 (5 Rounds for weight)

– RX –

5 sets:

3 deadlifts

– Maintain same load across all sets.

– Rest 2:00 between sets.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

5 sets:

5 deadlifts

– Maintain same load across all sets.

– Rest 2:00 between sets.

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Skill Work (Checkmark)

Post-workout:

5 sets:

:30 hand-release push-ups

:30 ring support hold

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg