PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
o 10 Pass throughs and 5 around the worlds
o 5 Squat therapy with a PVC pipe overhead
o 10 m spiderman walk (D and B)
o 10 T stabilizers
Strength
Overhead Squat (5 sets of 3 reps)
o Warm up to 70%
o 70%, 75%, 80%, 85%, 85%
Metcon
Metcon (Time)
For Time
• 100 ft walking lunge
• 21 HSPU
• 100 ft walking lunge
• 15 HSPU
• 100 ft walking lunge
• 9 HSPU
Rest 2 minutes
• 20/18 cal bike/row
• 21 Box Jumps (24/20)
• 20/18 cal bike/row
• 15 Box Jumps
• 20/18 cal row/bike
• 9 Box Jumps