PFC CrossFit – Open Gym

230624 (Time)

– RX –

5 rounds for time:

15 KB sumo deadlift high pulls (35/53 lb)

18 box jumps (20/24 in)

21 sit-ups

– INTERMEDIATE –

5 rounds for time:

15 KB sumo deadlift high pulls (26/35 lb)

18 box jumps (20/24 in)

21 sit-ups

– BEGINNER –

5 rounds for time:

15 KB sumo deadlift high pulls (18/26 lb)

12 box jumps (16/20 in)

9 sit-ups

General Warm-up (No Measure)

2 sets:

10 calf raises

10 plate toe taps

10 step-ups

10 drop-and-land off of the plate

5 step-up + squat landing/leg

10 box jump + step-down (alternating step-down leg)

5 box jump + squat landing

5 box jump + slow rebound

5 box jumps

Skill Work (Weight)

Post-workout:

200-m KB suitcase carry, left

200-m KB suitcase carry, right

– Rest as needed

Stretching (No Measure)

3 sets:

:30 cobra stretch

:30 spiderman stretch, left

:30 spiderman stretch, right