PG Crossfit – CrossFit

Starting Saturday, the 8 AM partner workout will also be programmed for the first workout of the 9:15 AM CrossFit Plus class. You can choose either 8 AM or 9:15 AM for the partner workout. There will also be an additional, optional higher skilled/heavier weight workout directly following the 9:15 partner workout.

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Warm-up (No Measure)

2 Rounds

• 50 meters Cross Carry (Hold light KB at your side and hold a weight above your head and walk)

• 10 deep squat with single arm overhead reach (squat, chest up, arms straight on the ground – take one arm and reach it overhead with your thumb pointing back, then switch arms – raise your hips without letting your hand leave the ground – return to the bottom of the squat)

• 10 bar kips


Overhead Squat (5 sets of 1 (80% – 85%))

o Tempo: 5 seconds Down, Stand fast

o After each set, do 7-10 TTB

 Work on kipping


Metcon (Time)

10 Rounds

• 5 Shoulder To Overhead (115/75) (P 135/95)

• 5 Pull ups (P CTB)

• Run 50 m
12 minute time cap