PFC CrossFit – Open Gym

230813 (Time)

– RX –

For time:

21-15-9:

DB man makers (35/50 lb)

– Perform a 100-ft farmers carry after each set.

– Use two DBs.

– INTERMEDIATE –

For time:

21-15-9:

DB man makers (26/35 lb)

100-ft farmers carry between sets

– Perform a 100-ft farmers carry after each set.

– Use two DBs.

– BEGINNER –

For time:

21-15-9:

DB man makers (10/15 lb)

100-ft farmers carry between sets

– Perform a 100-ft farmers carry after each set.

– Use two DBs.

General Warm-up (No Measure)

3 rounds x 10 reps or :30 of each movement.

Movement // Focus

Samson stretch // “Drive the knee forward and squeeze the belly tight.”

Samson stretch // “Drive the knee forward and squeeze the belly tight.”

Overhead squats // “Press up and keep the arms straight.”

Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”

Good mornings // “Arch the chest up and squeeze the abs.”

Stretching (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

– AT HOME – (Time)

Same as Rx’d