PFC CrossFit – Open Gym

Shoulder Press (5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.)

– RX –

5 sets:

3 shoulder presses

– Build to a heavy set of 3 and maintain for all 5 sets.

– INTERMEDIATE –

Same as RX’d.

– BEGINNER –

5 sets:

5 shoulder presses

– Build to a moderate set of 5 and maintain for all 5 sets.

General Warm-up (No Measure)

AMRAP 4:

20 jumping jacks

5 push-ups

20 alternating shoulder taps

5 shoulder presses (PVC)

Skill Work (Checkmark)

Post-workout:

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Stretching (No Measure)

Accumulate:

30 reach-roll-lifts

50 banded face pulls

At-home Option (AMRAP – Reps)

5 sets for reps:

Max-rep unbroken DB shoulder presses

– Rest 3:00 between sets.