PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up

• 10 lunges with a twist

• 4 hip openers

• 10 kip swings

Skill

Bulgarian Split Squat

15 minutes to build up to a moderate to heavy set of 5 on each leg

Metcon

Metcon (AMRAP – Reps)

Partner in 18 minutes

• 60 Bench Press (95/75) (P 135/95)/Hollow Rock Hold

• 30 Toes To Bar/Superman Hold

• 60 Front Squat (135/95)/Hollow Rock Hold

• 30 TTB/Superman Hold

• 60 Shoulder To Overhead (135/95)/Hollow Rock Hold

• 30 TTB/Superman Hold

In time remaining – AMRAP Clean and Jerk (135/95)
One partner works while the other partner holds the movement. During the Clean and Jerks, the other partner rests. Can split the reps anyway.

Score is number of Clean and Jerks.

WORKOUT OF THE DAY