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

230607 (Checkmark)

– RX –

EMOM 16:

Even minutes: 3 rope climbs

Odd minutes: 12 DB reverse lunges (35/50 lb)

– Use 2 DBs for the lunges, held as desired.

– INTERMEDIATE –

EMOM 16:

Even minutes: 1 rope climb

Odd minutes: 12 DB reverse lunges (20/35 lb)

– Use 2 DBs for the lunges, held as desired.

– BEGINNER –

EMOM 16:

Even minutes: 3 pull-to-stands

Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)

– Use 2 DBs for the lunges, held as desired.

General Warm-up (No Measure)

2 rounds:

200-m run (conversation pace)

10 leg swings/leg (forward and backward)

10 ring rows

2 rounds:

200-m run (a little faster)

10 box step-ups

10 box incline push-ups

2 rounds:

200-m run (a little faster)

10 reverse lunges

10 steps bear crawl

Stretching (Checkmark)

2 sets:

:30 double forearm stretch

1:00 foam roll quads