PFC CrossFit – Open Gym

230714 (AMRAP – Rounds and Reps)

– RX –

AMRAP 5:

10 alternating single-leg squats

30 double-unders

15 pull-ups

AMRAP 5:

10 alternating single-leg squats

30 double-unders

12 chest-to-bar pull-ups

AMRAP 5:

10 alternating single-leg squats

30 double-unders

9 bar muscle-ups

– Rest 1:00 between AMRAPs.

– INTERMEDIATE –

AMRAP 5:

6 alternating single-leg squats

30 double-unders

15 ring rows

AMRAP 5:

6 alternating single-leg squats

30 double-unders

12 pull-ups

AMRAP 5:

6 alternating single-leg squats

30 double-unders

9 chest-to-bar pull-ups

– Rest 1:00 between AMRAPs.

– BEGINNER –

AMRAP 5:

10 alternating backstep lunges

30 double-unders

15 jumping pull-ups

AMRAP 5:

10 alternating backstep lunges

30 double-unders

12 ring rows

AMRAP 5:

10 alternating backstep lunges

30 double-unders

9 banded strict pull-ups

– Rest 1:00 between AMRAPs.

General Warm-up (No Measure)

Dynamic warm-up | 5:00

1 set:

:10 jumping jacks, slow

:10 jumping jacks, moderate

:10 jumping jacks, fast

:30 alternating back-step lunges

:30 ring rows (moderate difficulty)

1 set:

:10 jumping jacks, slow

:10 jumping jacks, moderate

:10 jumping jacks, fast

:30 alternating back-step lunges

:30 ring rows (hard difficulty)

Stretching (No Measure)

1 set:

:30 calf stretch/leg

:30 scorpion stretch/arm

:30-1:00 banded lat stretch/arm