PG Crossfit – CrossFit
Don’t forget the 12 Days of Xmas workout on December 14th followed by a holiday brunch. Only one class at 9 AM.
Warm-up
Warm-up (No Measure)
2 Rounds
• 30 seconds of wrist mobility
• 6 Scorpions
• 10 banded lat pull downs
Strength
Overhead Squat
EMOM for 10. Minutes 1-5 – 1 Pausing OHS + OHS. Minutes 6-10 – 2 OHS.
• Take 5 minutes to warm up to 70%, then do minutes 1 through 5 at 70%, then minutes 6 to 10 at 80%.
Metcon
Metcon (Time)
• 20 cal row
• 20 DL (225/155)
• Rest 90 seconds
• 20 cal row
• 15 DL (245/175)
• Rest 90 seconds
• 20 cal row
• 10 DL (275/205).
• Rest 90 seconds
• 20 cal row
• 5 DL (305/235)
18 minute time cap