PG Crossfit – Crossfit Plus
Injury Prevention Seminar – Sunday, February 9th at 11 AM
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP of Double Kiana
• 4 squat cleans (185/125)/L sit
• 30 push ups/Deadlift bar hold
• 200 DUs/Bar hang
• 24 sit ups/Rest
• 46 deadlifts (185/125)/Hollow body hold
• 26 BJs (24/20)/Superman hold
One athlete performs the movement, the other athlete holds the ab position.
Metcon
Metcon (Weight)
E90secX16
Even: 3 front squats and 1 split jerk
From rack, work up to a heavy complex
Odd: 2-4 BMU/RMU