PFC CrossFit – Open Gym

230730 (AMRAP – Reps)

– RX –

EMOM 24:

1: Strict knees-to-elbows

2: Handstand walk

3: Legless rope climbs (starting seated on the floor)

4: Rest

– Score is total reps.

– INTERMEDIATE –

EMOM 24:

1: Strict knees-to-chest

2: Handstand walk around box

3: Legless rope climbs (starting seated on the floor)

4: Rest

– BEGINNER –

EMOM 24:

1: Strict knees-above-hips

2: Plank shoulder taps

3: Pull-to-stand rope climbs (starting supine on the floor)

4: Rest
– Score the handstand walk such that 5 feet = 1 rep.

Stretching (No Measure)

Accumulate:

:30 wrist stretch (flexion)/side

:30 wrist stretch (extension)/side

At Home Option (AMRAP – Reps)

EMOM 24:

1: Laying knees-to-elbows

2: Handstand walk

3: DB renegade rows

4: Rest

– Score is total reps.
– Score the handstand walk such that 5 feet = 1 rep.