PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

 25 Jumping jacks

 10 V ups

 10 T-stabilizers

Skill

Double Unders

 Flight Simulator for those proficient at DUs

 DU – progression

• Single unders with elbows tight, feet together, tight core

• Single unders with high jump

• Penguin claps

• Single, single double

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minutes

 Bike for cal buy in 45/40

 AMRAP in remaining time

• 20 push ups (P decline push ups)

• 30 ab mat sit ups (P 20 GHD)

• 10 PJ (155/105) (P 205/145).
Score is number of rounds and reps in the AMRAP

WORKOUT OF THE DAY