PG Crossfit – CrossFit
This is your second opportunity to hit a 1 RM for Back Squat in this strength cycle.
Don’t forget the Injury Prevention Seminar on Sunday, February 9th at 11 AM.
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
Back Squat (1 RM)
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
• 14 Weighted Step Ups (50/35)
• 14 V-ups
• 14 Devil Press (50/35)