PFC CrossFit – CrossFit

230906 (AMRAP – Reps)

– RX –

EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders

– Score is total reps.

– INTERMEDIATE –

EMOM 12:

Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats

Min. 2 | Max-rep double-unders

– Score is total reps.

– BEGINNER –

EMOM 12:

Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats

Min. 2 | Max-rep single-unders

– Score is total reps.

General Warm-up (No Measure)

AMRAP 5:00:

10 mountain climbers

20 jumping jacks

10 scap pull-ups

Skill Work (8 Rounds for reps)

Pre-workout:

EMOM 8:

:20 crossover practice

Stretching (No Measure)

1 set:

1:30 lacrosse ball foot mash/side

1:00 standing pike stretch

AT-HOME (AMRAP – Reps)

EMOM 12:

Min. 1 | 6 double-DB bent over rows + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders

– Score is total reps.