PFC CrossFit – Open Gym

Back Squat (- RX –
Back squat:
10-10-7-7-4-4-1-1

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Back squat:
10-10-7-7-4-4)

Record the heaviest load lifted for 1 rep.

Note loads lifted for all other sets in the comments.

General Warm-up (No Measure)

3 sets:

10 twist and reaches

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

Skill Work (Time)

Post-workout:

10 rounds AFAP, alternating with a partner:

10 box jumps (24/30)
Record total time to complete all 100 reps.

Stretching (No Measure)

1 set:

1:00 foam roll glutes/side

1:00 foam roll upper back

– AT HOME – (7 Rounds for reps)

7 sets of :45 of work for reps:

10 DB walking lunges

Max-reps DB front squats (35/50 lb)

– Rest 1:15 between sets.

– Use two DBs