PG Crossfit – CrossFit
Reminders
Injury Prevention Seminar – February 9th at 11 AM
Burpees for Babies Fundraiser – February 16th at 10 AM.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Banded Good Mornings
• 25 Jumping Jacks
• 10 BB Power Clean
• 10 Barbell Side Bends (each side)
Skill
Rowing (1 min work : 1 min rest)
5 Rounds. 1 minute max effort and 1 minute off
Review good rowing form with the 7 reps drill – 7 with just legs, arms extended; 7 legs and hip open, arms extended; 7 legs, hip open, and arms pulling – then row with that good form for 250 m
Metcon
Metcon (Weight)
20 min E2MOM
• Bike for Cals/Ski 10/8
• 3 Power Cleans (75-80%)
Can increase power clean weight. Score is highest power clean load.