PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic warm up with the following in between each:
• 10 push ups
• 10 thread the needle
• 10 m crab walk
• 10 m bear crawl
Strength
Bench Press (5X5)
60%, 65%, 70%, 75%, 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minutes
40/35 cal bike
Then, AMRAP for the remainder of time
• 6 Deadlift (275/195)
• 10 Overhead Plate Lunges (45/25)
• 12 Push ups