PFC CrossFit – Open Gym

230818 (Time)

– RX –

3 rounds for time:

15 burpees-to-target (6 in)

50 double-unders

15 burpees-to-target

50 crossovers

– Athletes may only use one jump rope.

– INTERMEDIATE –

3 rounds for time:

15 burpees-to-target (6 in)

25 double-unders

15 burpees-to-target

25 crossovers

– Athletes may only use one jump rope.

– BEGINNER –

3 rounds for time:

10 burpees

50 single-unders

10 burpees

50 speed steps

General Warm-up (No Measure)

1 round:

4 scap push-ups

12 jumping jacks

8 scap shrugs on pull-up bar

1 round:

4 push-ups

12 jumping jacks

8 strict pull-ups or jump and slow lower

Skill Work (5 Rounds for reps)

Pre-workout:

Every 2:00 for 5 sets:

1-5 strict chest-to-bar pull-ups

– On the 5th set, perform as many unbroken reps as possible.

Stretching (No Measure)

1 set:

1:00 scorpion stretch/arm

15 slow calf stretch + raises/leg

– AT-HOME – (Time)

Same as Rx’d