PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 Banded Good mornings.
5 squat therapy with a PVC pipe against the wall.
6 scorpions.
10 hollow rocks.
Tic-Tac-Toe
Metcon
Metcon (Time)
40 Deadlifts (215/135) (P 275/195)
Run 400m
40 KB swings (53/35) (P 70/53)
Run 400m
40 Overhead Squats (95/65) (P 115/85)
Run 400m
40 Burpees
Run 400m
40 Pullups (P Chest to Bar)
Run 400m
40 Box jumps (24/20)
Run 400m
40 Squat Cleans (95/65) (P 135/95)
Run 400m
o Lumberjack 20 with a partner
o One partner works at a time
o Split work evenly but in any increments athlete chooses
o Both partners run the 400 m