PFC CrossFit – Open Gym

230809 (Time)

– RX –

5 rounds for time:

15 chest-to-bar pull-ups

25-ft handstand walk-

INTERMEDIATE –

5 rounds for time:

10 chest-to-bar pull-ups

1:00 handstand walk attempts

– BEGINNER –

5 rounds for time:

15 jumping chest-to-bar pull-ups

:30 piked/plank shoulder taps

General Warm-up (No Measure)

2:00 cardio machine of athlete’s choice

AMRAP 6:

20 jumping jacks

10 single-arm DB presses/arm

10 scap pull-ups

5 burpees

Stretching (No Measure)

2 sets:

1:00 foam roll upper back

:30 cat-cow

:30 standing pike stretch

– AT HOME – (Time)

5 rounds for time:

15 DB renegade rows (35/50 lb)

25-ft handstand walk

– Use two DBs.