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.

WORKOUT OF THE DAY