PG Crossfit – CrossFit

Don’t forget the March Fitness Challenge – 500 extra cals. Sign up on the white board today.
Food Drive box is available for donations through the end of March. Benefits College Park Community Food Bank and UMD Campus Pantry.


Warm-up (No Measure)

Dynamic warm ups – jog, skips, bear crawl, high knees, etc – and in between each do one set of the following

• 10 light strict press with DB

• 10 kip swings

• 30 second wrists mobility

• 10 air squats


KB Windmill

Proficient athletes work up to a heavy set of 5 windmills on each side (no specific number of sets, just increase weight while maintaining good form).

Others work on the movement staying with lighter weight to master form.


Metcon (Time)

100 Double Under Buy in

4 Rounds

• 10 alt dumbbell snatch (50/35)

• 10 dumbbell push press (50/35)

• 10 dumbbell front squats (50/35) (both DB)

• 5 renegade rows (50/35)

100 Double Under Cash Out

Top of each minute, do 3 burpees!
25 minute time cap