PG Crossfit – CrossFit
Nutrition Seminar – January 5th. Nutrition challenge begins January 6th!
Warm-up
Warm-up (No Measure)
2 rounds
10 T-stabilizers
10 long lunges
25 jumping jacks
Strength
Push Press (EMOM for 14 minutes)
o Odd: 10-12 Pistols
o Even: 3 Push Press (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 (AMRAP – Rounds and Reps)
20 minute AMRAP
• 6 Wall Balls
• 9 KBS (53/35) (P 70/53)
• 12 BJ (24/20) (P 30/24)
• 15 Snatches (115/75) (P 135/95)