PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 20 Hen Peckers – hamstring stretches
• 30 seconds wrist mobility
• 10 meters high knees
• 10 meters butt kickers
Strength
Power Clean (EMOM for 14 minutes)
Odd: 25 Double Unders or Double Under attempts
Even: 3 Power Clean (80%-85%) Does not have to be touch and go. Goal is to be heavy.
oSpend first 2 sets working up to working weight. 1st set can be at 65%. 2nd set at 75%.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
• Overhead walking lunge (95/65) for 25 ft.
• 8 Bar facing burpees
• Overhead walking lunge (95/65) for 25 ft.
• 8 C2B pull ups.