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.

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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

WORKOUT OF THE DAY