PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• Jog (d and B)
• Runners lunge
• High skips
• Ankle mobility
• Plank to DD
Strength
Front Squat (5 X 3)
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (Time)
4 rounds
• 15 KB Swings (53/35) (P 70/53)
• 12 Box Jumps (24/20) (P 30/24)
• 9 Ring Dips
• 6 Pistols (P 25/15 plate weighted)
18 minute time cap