PG Crossfit – CrossFit

Reminder that beginning Saturday, January 11th, the 8 AM partner WOD will be repeated as the first WOD of the 9:15 AM CrossFit Plus class. Athletes will then have the option to do a second WOD following the partner WOD.

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Revolving Down Dog

• 10 BB/PVC Thruster

• 10 V ups

Strength

Strict Press

• 5 minutes to warm up to 80%-85%

• EMOM for 10 minutes

o Odd: 3 Strict Press (85%)

o Even: Max cal row in 30 seconds (can use ski erg)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

o Thrusters (95/75) (P 115/95)

20-19-18-17-16-15-14-13-12-11

o Ab mat sit ups
17 minute time cap

WORKOUT OF THE DAY