PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Large/10 small 10 forward/10 backwards – Arm circles
10 Push ups
High knees (D and B)
Butt kickers (D and B)
Gymnastics
Handstand Push-ups
HSPU, Free standing HS, Walking on hands, strict HSPU, deficit HSPU
o If proficient, work on next level
o Progression – tripod, head stand, wall walk, hand stand against wall, multiple ab mats
Metcon
Metcon (Time)
For Time – 20 minute time cap
800M Run Buy in
50 -30-10
• KBS (53/35) (P70/53)
• Hollow Rocks
800M Run Cash Out