PG Crossfit – CrossFit Hangouts
Join us at 8 AM and 5:45 PM on Google Hangouts for the daily workout. https://meet.google.com/acb-yuny-gpp
Warm-up (No Measure)
• 5 Squat Therapy
• 4 Hip openers
• 10 Tricep pulls
Front Squat (5 X 3 or 5 X 10 depending on equipment)
65%, 70%, 75%, 80%, 85% if you have a bar and plates
If not, use DB/KB/Back Pack or other piece of equipment (dog, child) and hold in front rack position for your front squats.
EMOM X 16 minutes
• Odd: 4 Alternating Cone Taps
• Even: 10 DB Thrusters (35/50)
(P vest or other weighted back pack)
4 cone taps = 2 using your right leg and right hand. 2 using your left leg and left hand. To increase level of difficulty, move the cones further away from your body.