PG Crossfit – CrossFit
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