PFC CrossFit – Open Gym

230802 (Time)

– RX –

10 rounds for time:

9 toes-to-bars

3 wall walks

– INTERMEDIATE –

10 rounds for time:

6 toes-to-bars

2 wall walks

-BEGINNER –

10 rounds for time:

5 knees-above-hips

1 scaled wall walk

General Warm-up (No Measure)

3 sets:

:40 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:20 hollow rocks

:10 rest

Stretching (No Measure)

3 sets:

:30 band pull-a-parts

:30 child’s pose stretch

At Home Option (Time)

10 rounds for time:

9 weighted v-ups (10/15 lb)

3 wall walks

— If no wall space is available, substitute with a 30-ft HS walk or 30 feet-elevated shoulder taps.