PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 pass throughs
10 Mountain climbers
10 kip swings
5 squat therapy with PVC– against the wall, descend for 5 seconds, hold for 2
Strength
Overhead Squat (5 sets of 5)
70%, 75%, 80%, 83%, 83%
Metcon
Metcon (Time)
5 rounds
15/12 cal row
9 OHS (95/65) (P 135/95)
3 BMU (Scaling-1 BMU = 1 Burpee, 1 Pull Up, 1 Ring Dip)