PG Crossfit – CrossFit Hangouts
Join us live on Instagram or Facebook for the workout. @pgcrossfit
Warm-up
Warm-up (No Measure)
3 rounds
• 10 Quad stretches
• 10 air squats
• 20 high knees
• 10 revolving down dog
• 10 lunges
Metcon
Metcon (Time)
• 10 Burpees
• 20 Deadlifts (135/95) or whatever weight you have
• 20 Slow Air Squats (5 sec)
• 10 Burpees
• 50 Double Unders/100 single/50 penguin claps
• 10 Burpees
• 20 Clean and Jerk (135/95) or whatever weight you have
• 10 Burpees
• 20 Chair Dips
• 10 Burpees
• 20 Pistols
• 10 Burpees
• 20 Broad Jumps
• 10 Burpees
• 20 Plank Knee to Elbow
• 10 Burpees
• 20 Superman
• 10 Burpees
• 20 KBS
• 10 Burpees
• 20 Box Jumps
Use whatever weight you have in a backpack, barbell, sandbag, etc. For the Dips, use a chair, bed, table, etc. For the Box Jumps, use a step or box or something raised.