PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM for online coached workouts. https://meet.google.com/acb-yuny-gpp
Also, Saturday will feature a 9 AM workout on PG CrossFit FB and Instagram Live!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Good Mornings

• 5 Push ups

• 10 Slow Mountain Climbers

Strength

Bent Over Row (5 X 3 or 5X 10 )

If you have a bar and weights, do 5 X 3 at 65%, 70%, 75%, 80% and 85%.

If not, use whatever equipment you have and do 5 X 10.

Metcon

Metcon (Time)

400 m Run Buy In

21-15-9

• Devil Press (53/35)

• Jacare Crawl

• Single leg V up

• Candlestick

400 m cash out

(P Wear a vest or weighted back pack)

WORKOUT OF THE DAY