CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit
PVC Passthroughs and Overview
KB Posterior Shoulder Capsule Mobility 90s/90s
6 Min AMRAP*:
5 Ring Row
10 Perfect Pushups w/3s Pause at Top
15 AbMat Situps
Have Class Drill Floor Press with PVC, then demo full bench press on a bench.
Elbows ~45 degrees
Feet, Butt, and Shoulders Grounded
Big Breath, Tight Belly
20 Mins to Find 3Rm for Bench Press
*If you have time left, get some drop sets at 85-90% of 3RM with good technique
After bench press, take 5:00 to rest/transition before starting todays max effort bike.
TEAM – Max Effort Bike (Calories)
Teams of 3 (Rx+ is teams of 2)
Max Cals on Bike
*Score is total calories. Athletes can rotate in any order. You get rest, so make every effort ALL OUT.
Supplementals (Extra Credit)
10:00 to find Power Clean 1RM for the day
Power Clean @ 85% 1RM