PFC CrossFit – Open Gym
230910 (AMRAP – Rounds and Reps)
– RX –
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches (53/70 lb)
100 toes-to-bars
– Split work as needed with one person working at a time.
– INTERMEDIATE –
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches (35/53 lb)
50 toes-to-bars
– Split work as needed with one person working at a time.
– BEGINNER –
AMRAP 30 with a partner:
70-calorie Echo Bike
70 single-arm KB swings (26/35 lb)
50 hanging knee raises
– Split work as needed with one person working at a time.
General Warm-up (No Measure)
1 set:
1:00 jumping jacks
:30 mountain climbers
:30 alternating spiderman stretches (fast)
1:00 Echo Bike
Stretching (No Measure)
1 set:
200-m cooldown walk
1:00 double-forearm stretch
AT-HOME (AMRAP – Rounds and Reps)
AMRAP 30 with a partner:
100 weighted step-ups (35/50 lb) (20 in)
100 DB snatches (50/70 lb)
100 laying leg raises
– Split work as needed with one person working at a time.