PG Crossfit – CrossFit
Warm-up (No Measure)
2 Rounds
• 10 Air squats
• 10 T stabilizers
• 10 m High knees (D and B)
• 10 m butt kickers (D and B)
Strength
Back Squat (5 X 3)
Pausing back squat (75% – can increase if comfortable with weight)
o E90seconds X 6
1 Pausing back squat (3 seconds in the bottom)
2 Back Squat
Metcon
Metcon (Time)
Piggy back – Teams of 2.
12 Rounds for time
• 12 Alternating DB/KB snatches (50/35)
• 12 Lateral Burpees over KB/DB.
• 12 X 10 meter shuttle run.
• Switch after fully completed rounds.