PFC CrossFit – Open Gym

5k Run (Time)

Max Effort 5k Run
– RX –

For time:

Run 5k

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For distance:

On a 20:00 clock:

Run

General Warm-up (No Measure)

1 set:

200-m jog

50-ft of each:

Walk on toes

Walk on heels

Bunny hop

High knees

Butt kickers

Lateral shuffle/direction

Carioca/direction

High knee skipping

Walking lunge

Broad jump

Burpee broad jump

Skill Work (Checkmark)

Post-workout:

1 set:

1:00 plank hold (forearms)

1:00 right-sided plank hold

1:00 left-sided plank hold

Stretching (No Measure)

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot

At Home Option (Time)

– AT-HOME –

Same as Rx’d