PG Crossfit – CrossFit

Don’t forget to invite family and friends to our New Year’s Day Community WOD at 10 AM!

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Warm-up

Warm-up (No Measure)

2 rounds

• 10 roll forward and back

• 10 push ups

• 5 squat therapy with PVC – 5 second descent, 3 second hold at the bottom, power up

• 10 meters high knees (D and B)

Strength

Overhead Squat (5 X 3)

75%, 80%, 85%, 90%, 90%

Metcon

Metcon (Time)

4 Rounds

• 10 HSPU (P 10 Strict HSPU)

• 10 Squat Clean (155/105) (P 185/135)

• Run 200 m
20 minute time cap

WORKOUT OF THE DAY