PG Crossfit – CrossFit
Don’t forget updated March Fitness Challenge Rule – Athletes can earn a maximum of 150 calories per day towards their 500 per week. Spread that extra work out!
Warm-up
Warm-up (No Measure)
Dynamic Warm up
• 5 overhead squat therapy (5 second descent, 5 second hold)
• 10 90X90 right angle hip openers
• 10 kip swings
• 10 lunges
Strength
Snatch Complex (5 X 2)
1 Snatch Pull + 1 Snatch High Pull + 1 Full Snatch
Only increase in weight when form is good. Make contact with hips for each segment.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
• 16 Front Rack Lunges (95/75) (P 115/95).
• 12 TTB
• 20/17 Cal row
• 10 Burpee BJO (24/20) (P 30/24)