PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 T stabilizers
• 10 lat pull downs
Strength
Strict Press
75%, 80%, 85%, 90%, 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by 10 meter sprints
Warm up: 30 high knees, 30 butt kickers, 30 ski hops.
Workout description: 1st minute, athlete does one 10 m run, 2nd minute two 10 meter runs, 3rd minute three 10 meter runs. Strategy is to start off slow. Athlete shouldn’t be all out running until round 8 or 9. Athlete must touch the line with one hand before starting the next 10 m run.