PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, noon, and 5:45 PM for the coached workout. https://meet.google.com/acb-yuny-gpp Please also refer to the demonstration videos posted on the Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 6 Scorpions
• 10 hollow body
• 10 Revolving Down Dog
Strength
Bent Over Row (5 X 2 or 5 X 10)
If you have a bar and weight, do 5 set of 2 at 70%, 75%, 80%, 85%, 90%. Otherwise, do 5 sets of 10 reps at whatever weight you have.
Metcon
Metcon (Time)
21-15-9
• Weighted Step ups (50/35)
• Thrusters (95/75)
• Plank knee to elbow
• Shoulder To Overhead (95/75)
If you don’t have a bar or dummbells, use whatever weight you have. If you don’t have a box, find something elevated (step, books, bed, etc)