PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Alternating Strict Press with upside down KB
• 10 Scap Pulls
• 10 Alt lateral lunges
Skill
Double-Unders (Max reps or Progression)
If proficient, warm up with several rounds of 25 DUs then go for max reps
If not, work the progression
o Single unders with higher jump, keeping good form
o Penguin claps
o Single, single, double
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
• 6 Strict Pull ups
• 8 Strict Press (80/55) (P 100/75)
• 10 Step ups (53/35) (P70/53)
• 12 Hollow Rocks