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