PFC CrossFit – Open Gym

230712 (Time)

– RX –

For time:

5-8-13:

Deficit handstand push-ups

Double-DB deadlifts (50/70 lb)

– Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge (35/53 lb)

– INTERMEDIATE –

For time:

5-8-13:

Handstand push-ups

Double-DB deadlifts (35/50lb)

– Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge (26/35 lb)

-BEGINNER –

For time:

5-8-13:

Pike push-ups on DBs

Double-DB deadlifts (25/35 lb)

– Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge (12/18 lb)

General Warm-up (No Measure)

Dynamic warm-up | 8:00

On a 7:00 clock:

10 PVC pass throughs

10 PVC overhead lunges

10 hamstring kick-ups/leg

10 supermen

5-10 pike push-ups

Stretching (No Measure)

2 sets:

:30 seated pike stretch

:30 seated straddle stretch

:30 single-leg hamstring stretch/side