PG Crossfit – CrossFit
The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy.
-MLK, Jr.
Dr. King was born in 1929. Dr. King was assassinated in 1968. Dr. King’s “I have a dream” speech was in 1963. This workout honors those years.
Warm-up
Warm-up (No Measure)
10 Glute Bridges
10 Single Leg Glute Bridges (5 on left, 5 on right)
10 Tabletop Hip Extensions
10 Air squats followed by 3 sets of squat hold for 30 seconds (press elbows into knees)
10 long lunges – drop arm closest to bent leg to the ground and then turn it up toward the bent leg
10 goblet tempo squats –light to moderate weight – slowly lower into squat and one second pause and one second up
Strength
Back Squat (Work up to 1 RM)
Start with bar doing 10 reps, 50% for 6 reps, 65% for 3 reps, 75% for 2 reps, get into singles
Metcon
Metcon (Time)
MLK, Jr. WOD
• 19 Burpees
• 29 Hang Power Cleans (95/75)
• 19 KBS (53/35)
• 68 Double Unders
• 19 Hang Power Snatches (95/75)
• 63 Push Press (95/75)
14 minute time cap