PFC CrossFit – Open Gym
230822 (5 Rounds for weight)
– RX –
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
– INTERMEDIATE –
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.
– BEGINNER –
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
Record HSPUs performed each round in the comments.
General Warm-up (No Measure)
1 set:
1:00 jumping jacks
:10 Samson stretch lunge/leg
1:00 burpees
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for load and reps:
Every 4:00, complete:
Max-rep DB shoulder presses
– Immediately following your final push press, complete a single max set of handstand push-ups.
– Use DB loads that allow for 5-10 reps on each set.
Record total reps completed each round.