PFC CrossFit – Open Gym

230824 (AMRAP – Reps)

– RX –

5 rounds for reps:

:20 calorie row

:40 rest.

:40 calorie row

:20 rest.

1:00 burpees

1:00 rest.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

Same as Rx’d

General Warm-up (No Measure)

Partner rowling warm-up | 7:00

• Teams of two: Athletes alternate work and rest.

• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.

• Teams who complete the most 100-m intervals win.

On an 6:00 clock:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.

Suggested penalty movements:

• Scap pull-ups or ring rows

• Kip swings

• Shoulder taps with feet on box

• Lunges

Skill Work (No Measure)

Post-workout:

Accumulate:

50 seated leg raises

Stretching (No Measure)

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right

– AT-HOME – (AMRAP – Reps)

5 rounds for reps:

:20 jumping air squats

:40 rest

:40 air squats

:20 rest

1:00 burpees

1:00 rest