PFC CrossFit – Open Gym

Front Squat (- RX –
5 sets for load:
5 front squats

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

General Warm-up (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

10 DB goblet squats

– Increase DB load for the goblet squats each set.

Skill Work (AMRAP – Reps)

Post-workout:

On a 3:00 clock for reps:

1:00 weighted sit-ups (20/30 lb)

1:00 V-ups

1:00 sit-ups

– No rest between movements.

– Use a DB held at the shoulders for the weighted sit-ups.

Stretching (No Measure)

1 set:

3:00 foam roll quads

– 1:00 both legs.

– 1:00 left-leg bias.

– 1:00 right-leg bias.

AT-HOME (5 Rounds for reps)

5 x AMRAP 1:

12 farmers carry DB step-back lunges (35/50 lb)

Max DB front squats

– Rest 3:00 between AMRAPs.

– Use two DBs.