PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
2 Hip openers
10 Bar Kips
Duck Walk (D and B)
Bear Crawls (D and B)
Skill
Rowing
Progression
• 7 pulls without opening hips (straight arms)
• 7 pulls opening hips (straight arms)
• 7 pulls opening hips and bending arms
5 sets of 1 minute on without looking at monitor for cals; 1 minute rest – all out sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
6 Turkish Get-ups (53/35) (P 70/53)
6 T2B (P BMU/RMU)