PG Crossfit – CrossFit

230629 (AMRAP – Rounds and Reps)

– RX –

3 x AMRAP 3:

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

15 toes-to-bars

– Rest 2:00 between AMRAPs.

– INTERMEDIATE –

3 x AMRAP 3:

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

10 toes-to-bars

– Rest 2:00 between AMRAPs.

– BEGINNER –

3 x AMRAP 3:

10 wall-ball shots (10/14 lb) (8/9 ft)

10 hanging knee raises

– Rest 2:00 between AMRAPs.

General Warm-up (No Measure)

2 rounds with a partner:

10 med-ball chest passes

10 med-ball squat + throws

10 med-ball sit-up tosses

Stretching (No Measure)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

Bulgarian Split Squat (E2MOM x 8
Double Front Rack DB/KB Bulgarian Split Squat
8 reps per leg)

WORKOUT OF THE DAY