PFC CrossFit – Open Gym

230713 (Time)

– RX –

For time with a partner:

1,000-m row

400-m weighted front carry (70/100 lb)

100 GHD sit-ups

400-m weighted front carry

1,000-m row

– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

– Divide work as needed, with one person working at a time.

– INTERMEDIATE –

For time with a partner:

1,000-m row

400-m weighted front carry (50/70 lb)

100 GHD sit-ups to parallel

400-m weighted front carry

1,000-m row

– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

– Divide work as needed, with one person working at a time.

– BEGINNER –

For time with a partner:

800-m row

400-m weighted front carry (35/50 lb)

100 sit-ups

400-m weighted front carry

800-m row

– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

– Divide work as needed, with one person working at a time.

General Warm-up (No Measure)

Dynamic warm-up | 6:00

1 set:

:20 easy row

:20 moderate row

:20 hard row

:20 inch worms + push-up

1 set:

:20 easy row

:20 moderate row

:20 hard row

:20 superman hold

1 set:

:20 easy row

:20 moderate row

:20 hard row

:20 hollow hold

1 round:

200-m row

Stretching (No Measure)

1 set:

1:00 foam roll upper back

1:00 foam roll lower back, left side

1:00 foam roll lower back, right side