Open Gym – Sat, Jun 10

Announcements

Every Monday you will see the extra work for the week. It will be labeled as Strength, Stamina, or skill. If you want to do extra work you can reference back to Monday and choose one you’d like to do. This is totally optional and intended for those who might want a little more on some days. I will get it displayed on the whiteboard at the gym and updated weekly but use the app for now. Thanks!

PFC CrossFit – Open Gym

Skill Work (Distance)

Pre-workout:

5 sets for best distance:

Triple broad jump

– Rest as needed between attempts.

230610 (AMRAP – Rounds and Reps)

– RX –

AMRAP 20 with a partner:

100-ft sled push

12 alt. DB snatches (35/50 lb)

100-ft sled push

– INTERMEDIATE –

AMRAP 20:

100-ft sled push

12 alt. DB snatches (20/35 lb)

100-ft sled push

– BEGINNER –

AMRAP 20:

100-ft sled push

12 alt. DB snatches (15/20 lb)

100-ft sled push

General Warm-up (No Measure)

1 set:

Partner A: 100-ft sled push (empty sled)

Partner B: alternating Spiderman stretches

1 set:

Partner A: 100-ft sled push (add weight)

Partner B: good morning + jump

1 set:

Partner A: 100-ft sled push (add weight)

Partner B: burpee broad jump

Pre-workout skill work | 10:00

5 sets for best distance:

Triple broad jump

– Rest as needed between attempts.

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot