PG Crossfit – CrossFit Hangouts
Please join us at 8 AM or 5:45 PM on Google Hangouts for the online workout https://meet.google.com/acb-yuny-gpp
Let us know if you want to check out any equipment to enhance your workouts.
Warm-up (No Measure)
• 20 arm circles
• 10 over and unders
• 10 T stabilizers
Power Snatch (5 X 3)
65%, 70%, 75%, 80%, 85%
If you don’t have this weight, then increase the rep scheme to 5 sets of 10 and work on form.
If you only have DB or KB, do 5 sets of 10 alternating snatches.
Metcon (AMRAP – Rounds and Reps)
21 min AMRAP
• 10 Pull up (C2B)(Chair rows)
• 12 Ab mat sit ups
• 14 Alt OVHD plate lunge (45/25) (P Single KB/DB ovhd lunge 53/35)
• 16 Hand Release Push ups.
(P Wear a vest)
If you have no pull up bar, use a chair and do those rows slow and deliberate.
Use whatever weighted object you have that you can put overhead for the lunges.