PFC CrossFit – Open Gym

230820 (AMRAP – Rounds and Reps)

– RX –

AMRAP 9:

10 strict ring dips

15 KB swings (53/70 lb)

– INTERMEDIATE –

AMRAP 9:

7 strict ring dips

15 KB swings (35/53 lb)

– BEGINNER –

AMRAP 9:

7 foot-assisted strict ring dips

15 KB swings (26/35 lb)

General Warm-up (No Measure)

1 set:

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 leg swings/leg (forward and backward)

10 scap push-ups

1 set:

10 KB deadlifts

10 alternating scorpion stretches

5-10 elevated push-ups

1 set:

10 KB good mornings

10 arm swings/arm (across the body)

10 arm swings/arm (forward and backward)

5-10 push-ups or elevated push-ups

Skill Work (3 Rounds for weight)

Post-workout

3 sets:

10 left-arm KB step-back lunges

10 left-arm KB side bends

10 right-arm KB step-back lunges

10 right-arm KB side bends

– Perform all reps on one arm unbroken.

– Step back for the lunges with the leg opposite of the KB.

Stretching (No Measure)

1 set:

1:00 lacrosse-ball chest mash/side

1:00 band pull-a-parts

– Perform chest mashing on the floor or against the rig as needed.

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 9:

10 deficit push-ups (3 in)

15 DB swings (35/50 lb)