PG Crossfit – CrossFit
Don’t forget update to March Fitness Challenge – Athletes can earn a maximum of 150 calories per day towards their 500 total each week.
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Warm-up
Warm-up (No Measure)
Dynamic warm up with the following in between:
• 10 lat pull downs
• 10 BB good mornings
• 10 inch worm to pushup
Warm-up (No Measure)
Dynamic warm up with the following in between:
• 10 lat pull downs
• 10 BB good mornings
• 10 inch worm to pushup
Strength
Bent Over Row (5 X 3)
Either Bent Over Row or Pendlay Row. Stick with same throughout strength cycle.
65%, 70%, 75%, 80%, 80%
Metcon
Metcon (Time)
• 21 Power cleans (155/115)
• 9 BMU/Modification – Either 2 pull ups or 1 pull up and one ring dip
• 400m Run
• 15 PC
• 6 BMU
• 400m run
• 9PC
• 3 BMU
• 400 m run