PG Crossfit – CrossFit
December 31, 2019 hours are 5:30 AM, 6:30 AM, and noon.
January 1, 2020, we will have a Community Workout at 10 AM only.
Warm-up
Warm-up (No Measure)
2 rounds
• 10 90X90 hip openers
• 10 scap pulls
• 5 squat therapy
Strength
Back Squat (EMOM for 14 minutes)
o Odd: 3-5 Strict Pull ups (P 1-3 BMU)
o Even: 3 Back Squats (80-85% of 1 RM)
o Spend first 2 sets working up to working weight. 1st set can be at 65%. 2nd set at 75%.
Metcon
Metcon (Time)
20-10-5
• Row cals
• 50 ft DB Walking Lunge in between each set of cals (50/35)
Directly into
• 5 devil presses (50/35)
• 10 WBs (20/14)
• 10 devil presses
• 10 WBs
• 15 devil presses
• 10 WBs
20 minute time cap