PG Crossfit – CrossFit
We will continue to work on 1 rep max lifts for the next several weeks.
Don’t forget the Injury Prevention Seminar on Sunday at 11 AM!
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Pass throughs
• 10 Plank to down dog to push up
• 10 Squat therapy with 5 second hold
Gymnastics
Rig Work
Skill – 12 minutes of rig work – Strict Pull Ups, Kipping Pull Ups, CTB, BMU, TTB – push yourself to the next level of your ability – You’ll never learn the skill unless you try it in a supportive environment – coaches are here to help you progress to the next level
Metcon
Metcon (Time)
• Row 750 m
• 50 STO (95/75) (P 115/95)(every break, do 5 WBS)
• 50 WB (every break do 5 STO)
• Row 750 m
20 minute time cap