PG Crossfit – CrossFit

Join us for the Burpees for Babies fundraiser on Sunday at 10 AM! Will be a fun workout 🙂


Warm-up (No Measure)

• 10 Pass throughs

• 10 anchored air squats – legs straight, bend at the hip, fingers under toes, hips lowered into squat, hold for 3 seconds pushing elbows into knees, hips up with fingers under toes, stand up

• 10 banded pull aparts

• 10 Runners lunge – drop elbow closest to bent knee to the floor, then turn up and point fingers to the sky while still in lunge

• 10 T stabilizers

• 10 m duck walk

• 10 PVC sots press


Overhead Squat (1 RM)


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

• 20 burpees

• 20 WB (20/14)

• 20 KBS (53/35) (P70/53)

• 20 Med Ball Cleans (20/14)
The WOD is a 10 minute grinder. The WB and KBS should be light enough to do unbroken or breaking up only once. Athletes should be working at a very high intensity for the full 10 minutes.