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)

WORKOUT OF THE DAY