PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 banded pull aparts
10 mountain climbers
10 muscle clean and press
Skill
Turkish Get Up (EMOM 1 on each side increasing weight)
If proficient, EMOM 1 on each side increasing weight each minute until you can’t complete the 1 on both sides in the minute, then stay at that weight and finish the time
Progression
• Go through each movement with light KB, maintaining form
Metcon
Metcon (Time)
o 30 Power Clean (95/65) (P135/95)
o Bike 20/18 cal
o 30 Shoulder 2 Overhead
o Bike 20/18 cal
o 30 Clean and Jerk
o Bike 20/18 cal