PFC CrossFit – Open Gym

230723 (AMRAP – Reps)

– RX –

10 sets for reps:

:20 ring rows (body parallel to the ground)

:10 rest

:20 hand-release push-ups

:10 rest

:20 air squats

:10 rest

– INTERMEDIATE –

10 sets for reps:

:20 ring rows

:10 rest

:20 hand-release push-ups

:10 rest

:20 air squats

:10 rest

– BEGINNER –

10 sets for reps:

:20 ring rows

:10 rest

:20 push-ups from knees

:10 rest

:20 air squats

:10 rest

Handstand Walk (Post-workout:
On a 5:00 clock:
Handstand walk for total distance.)

General Warm-up (No Measure)

1 set:

:20 jumping jacks

5 inchworms

10 Samson stretch lunges

10 scap-only ring rows

1 set:

:20 jumping jacks

5 inchworms

10 alternating Cossack squats

10 ring rows

– Walk the feet forward to increase the difficulty of the row.

Stretching (No Measure)

2 sets:

:20 doorway pec stretch/side

20 banded pull-aparts

At Home (AMRAP – Reps)

10 sets for reps:

:20 DB bent over rows (20/35 lb)

:10 rest

:20 hand-release push-ups

:10 rest

:20 air squats

:10 rest