PG Crossfit – CrossFit
Saturday, February 29 CrossFit Plus class will begin at 9:30 AM.
March Fitness Challenge begins on Sunday, March 1st. 500 extra cals per week on bike, row, ski, run, etc. Athlete with most cals by the end of March programs a special WOD.
Warm-up
Warm-up (No Measure)
• 10 lat pull downs
• 10 BB good mornings
• 10 inch worm to pushup
Strength
Bent Over Row (5X5)
Bent over row or Pendlay row – pick one and stick with it for the full strength cycle.
60%, 65%, 70%, 75%, 75%
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
• Deadlift 225/155
• Wall Balls 20/14
Any break in work, stop and do 5 burpees. Break for deadlifts means any pause on the ground or in the standing position for more than 1 second. Break for WBs means any dropped ball or stop with ball in hand.