PG Crossfit – CrossFit Hangouts

Please join us at 8 AM, noon, and 5:45 PM on Google Hangouts for the coached workout.
Look at video posted on Athlete’s FB page for a demonstration of each of the movements.


Warm-up (No Measure)

3 Rounds

• 10 Scorpions

• 10 Open Books

• 25 Ski Hops


Bench Press (5 X 3 or 5 X 10)

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

If you do not have a bar or if you don’t have enought weight, do 5 X 10.

If you don’t have a bench, do floor press!


Metcon (Time)

2 Rounds

• 50 Wall Balls/Goblet squats

• 100 Double Unders/100 Penguin Claps

• 30 Box Jumps

Rest 2 minute in between rounds
22 minute time cap.

Use any type of ball and if you cannot throw it against the wall then use weight and do a goblet squat. If you don’t have a jump rope, do penguin claps.