PFC CrossFit – Open Gym

CFG 2021 Event 10 (Time)

– RX –

For time with a partner:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

– INTERMEDIATE –

For time with a partner:

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

1.5-mile run

30 knees-to-armpits

– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

– BEGINNER –

For time with a partner:

20 hanging knee raises

1-mile run

20 hanging knee raises

1-mile run

20 hanging knee raises

– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

General Warm-up (No Measure)

1 set:

100-m run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 lean and pull drill

:30 running falling drill

100-m run

– Practice maintaining a figure-4 body position on each run.

1 set:

200-m run, faster

Stretching (No Measure)

Accumulate:

1:00 lacrosse ball foot roll/foot

At Home (Time)

For time with a partner:

40 v-ups

1.5-mile run

40 v-ups

1.5-mile run

40 v-ups

– One partner works while one rests. Partition the runs and v-ups sets as needed.