PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
7s Rowing Drill, followed by 200 m row for form
2 rounds
• 10 cat/cow
• 20 meter walk with light kettle bell overhead with bottom pointed to the ceiling
• 10 BB Good mornings
Skill
Rowing
5 Rounds. 1 minute max effort and 1 minute off
Sustain same calories each round. Don’t look at the computer.
Metcon
Metcon (Time)
4 Rounds
• 8 HSPU
• 8 Squat Cleans (155/105)
• 2 rope climbs
23 minute time cap