Announcements

Saturday, May 13th at 11:30 White Wong PT will be hosting a wrist and shoulder workshop. If you struggle with wrist and shoulder issues in front rack and overhead position this workshop is for you.

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

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

WOD Guidance

Classic CrossFit benchmark today! This a great test of gymnastics stamina and Cardio endurance. The goal is to be complete one round in less than 1:30 for the majority of the workout. For newer athletes reduce volume to 3-6-9 and modify movements as needed. Target for this workout is 12+ rounds.

Extra Work

1:00 couch stretch per leg

1:00 lat stretch on floor per side