PG Crossfit – CrossFit Hangouts
We have 8 AM and 5:45 PM classes on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Check out the demonstration video on the Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Crab walks
• 10 thread the needle
• 20 squat jumps
Strength
Power Snatch (5 X 2 or 5 X 10)
70%, 75%, 80%, 85%, 90% if you have a bar and weights. Otherwise, do 5 sets of 10.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 minutes
• 400 m Run (any conditioning work for 2 minutes)
• 20 Chair/20 Ring rows/10 Pull ups/7 CTB/3 BMU
(P Wear a vest)
If you don’t have a place to run, do high knees/jumping jacks/jump rope/jumping lunges