PG Crossfit – CrossFit
Schedule change for Saturday, February 29. CrossFit Plus will begin at 9:30 AM. CrossFit will be on schedule at 8 AM.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 push ups
• 10 thread the needle
• 10 m crab walk
• 10 m bear crawl
Strength
Bench Press (5 X 5)
Athletes may use this time to get their 1 RM base line.
If you know your 1RM, then perform 5 reps at each percentage – 60%, 65%, 70%, 75%, 75%
Metcon
Metcon (Time)
4 Rounds for time
• Burpee Broad Jump 25 meters
• 10 HSPU (Scaled = HRPU)
• 24 Ab Mat Sit Ups
• 14 Alt KB/DB Snatches (50/35) (KB 53/35)
• P = Wear a vest
20 minute time cap