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.
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