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PFC CrossFit – Open Gym

Skill Work (Checkmark)

Pre-workout:

4 sets with a partner:

200-m run

– One partner runs while the other rests.

– Each partner runs 4×200-m.

– Work on running technique rather than speed.

230527 (Time)

– RX –

3 rounds for time:

20 GHD sit-ups

20 burpee box jump-overs (20/24 in)

20 wall-ball shots (20/30 lb) (9/10 ft)

– INTERMEDIATE –

3 rounds for time:

20 GHD sit-ups to parallel

15 burpee box jump-overs (20/24 in)

10 wall-ball shots (20/30 lb) (9/10 ft)

– BEGINNER –

3 rounds for time:

20 AbMat sit-ups

15 burpee box jump-overs (12 in)

10 wall-ball shots (10/14 lb) (9/10 ft)

General Warm-up (No Measure)

200-m run

1 round:

25-ft down and back

Knee huggers // quad pulls

High knees // butt kickers

Hamstring scoop stretch // Frankenstein walk

Samson lunge // Spiderman twist

Inchworm with push-up // burpee broad jump

Partner running work | 10:00

4×200-m run with a partner

– One partner runs while the other rests.

– Each partner runs 4×200-m.

Stretching (Checkmark)

2 sets:

:30 lacrosse ball psoas mash/side

:30 lacrosse ball glute mash/side