Open Gym – Wed, Aug 23

PFC CrossFit – Open Gym

230823 (3 Rounds for reps)

– RX –

For reps:

AMRAP 2:

Knees-to-elbows

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

9 box jump-overs (20/24 in)

– INTERMEDIATE –

For reps:

AMRAP 2:

Knees-to-armpits

– Rest 1:00

AMRAP 4:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

9 box jump-overs (20/24 in)

– BEGINNER –

For reps:

AMRAP 2:

Hanging knee raises

– Rest 1:00

AMRAP 4:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

9 box step-overs (12/20 in)
Record total reps completed for each AMRAP

General Warm-up (No Measure)

1 set:

10 alternating spiderman stretches

10 leg swings/leg (across the body)

10 alternating scorpion stretches

10 leg swings/leg (forward and backward)

1 set:

10 box step up and overs

10 med-ball cleans (14/20 lb)

10 sit-ups

1 set:

10 box step up and overs

10 med-ball cleans (14/20 lb)

10 weighted sit-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 alternating V-ups

1 set:

10 box jump-overs

10 med-ball cleans (14/20 lb)

10 V-ups

Skill Work (No Measure)

Pre-workout:

4 sets:

10 med-ball cleans

Stretching (No Measure)

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

– AT-HOME – (No Measure)

For reps:

AMRAP 2:

V-ups

– Rest 1:00

AMRAP 4:

5 v-ups

7 single-arm DB thrusters (25/35 lb)

– Use one DB.

– Rest 2:00

AMRAP 6:

5 v-ups

7 single-arm DB thrusters (25/35 lb)

9 lateral DB jump-overs

– Use one DB.