PFC CrossFit – Open Gym
230707 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
INTERMEDIATE –
AMRAP 12:
12 deadlifts (85/115 lb)
10 bar-facing burpees
– BEGINNER –
AMRAP 12:
12 deadlifts (65/95 lb)
8 burpees
Skill Work (No Measure)
Post-workout:
Accumulate:
2:00 plank hold
2:00 hollow hold
General Warm-up (No Measure)
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges (empty barbell)
:30 inchworm + push-ups
– Rest :30
2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell good mornings (empty barbell)
5 bar-facing burpees
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
At-home Option (AMRAP – Rounds and Reps)
AMRAP 12:
12 DB deadlifts
12 DB-facing burpees