PFC CrossFit – Open Gym

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– RX –

3 rounds for time:

400-m run

21 KB swings (35/53 lb)

12 pull-ups

– INTERMEDIATE –

3 rounds for time:

400-m run

21 KB swings (26/35 lb)

12 pull-ups

– BEGINNER –

3 rounds for time:

200-m run

21 KB Swings (18/26 lb)

12 jumping pull-ups

General Warm-up (No Measure)

1 set:

10 Samson lunge steps

20 shoulder taps

10 push-ups

20 jumping jacks

100-m run

1 set:

10 air squats

20 shoulder taps

10 scap pull-ups

20 jumping jacks

100-m run

1 set:

10 jumping air squats

20 shoulder taps

10 ring rows or 5 strict pull-ups

20 jumping jacks

200-m run

Skill Work (Checkmark)

Post-workout:

Accumulate:

25 single-leg KB deadlifts/leg

– Use KB from workout.

Stretching (No Measure)

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

At Home Option (Time)

3 rounds for time:

400-m run

21 DB swings (35/50 lb)

12 DB bent over-rows

– Use one DB for the swings and two DBs for the rows.