PG Crossfit – CrossFit
Everyone should come to the Injury Prevention Seminar this Sunday at 11 AM!!
Warm-up
Warm-up (No Measure)
2 Rounds
• High knees down and back 10 m
• Butt Kickers down and back 10 m
• Agility cone work
• 10 push ups
Skill
Double-Unders
• If proficient, perform flight simulator (5-10-15-20-25-30-25-40-45-50)
• If not, go through the progression
Metcon
Metcon (Time)
5 Rounds
• 3 Rope Climbs
• 1000m Bike
• Power Snatches (7-6-5-4-3) (135/95, 155/105, 165/115, 185/125, 205/135)
The first two rounds of snatches can be done as singles but in rapid succession. The remainder of the rounds should be singles and heavy.
22 minute time cap.