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)