PFC CrossFit – Open Gym

230611 (AMRAP – Reps)

– RX –

6 x 2:00 rounds:

50-ft handstand walk

Max ring dips in the remaining time

– Rest 1:00 between rounds.

– Score is total dips.

– INTERMEDIATE –

6 x 2:00 rounds:

1:00 handstand walk attempts

Max ring dips in the remaining time

– Rest 1:00 between rounds.

– Score is total dips.

– BEGINNER –

6 x 2:00 rounds:

20 piked or plank shoulder taps

Max burpees in the remaining time

– Rest 1:00 between rounds.

– Score is total burpees.

General Warm-up (No Measure)

1 set:

:45 inchworm + push-ups

:45 plank shoulder taps

:45 single-DB push presses

– Rest :15 between exercises.

Skill Work (Checkmark)

Post-workout:

5 sets:

15 banded deadlifts

20 banded pull-aparts

– A banded deadlift is where feet are on a band and an athlete holds the other end for deadlifts; no barbell or load aside from the band.

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side