PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM on Google Hangouts for our live, online classes.
While all workouts can be body weight, If you need equipment to enhance your workout, let us know and we’ll make arrangements to meet at the gym let you check out equipment.


Warm-up (No Measure)

3 Rounds

• 10 X airplane with toes on the ground – 2 second hold in each position

• 10 X air squats

• 10 X Shoulder taps – plank


Handstand Walk (12 minutes)

Handstand work –Progression: Tri pod, Head stand, Wall walk, Handstand


Metcon (Time)

5 minute buy in: High intensity work – double unders, running, high knees, jumping jacks

Then, 5 rounds of:

• 10 Dive bombers

• 20 Standing alt elbow to knee

• 30 Standing 3 direction ski hops

• 20 Surrenders

• 10 Walking plank
Check out the video posted on our PG CrossFit Athlete’s Forum FB page for a demonstration of the movements. Or join us on Google Hangout at 8 AM and 5:45 PM.