PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, noon, and 5:45 PM on Google Hangouts for the coached workout. https://meet.google.com/acb-yuny-gpp
Please also refer to the demonstration video on the PGCF Athlete’s FB page.
Warm-up (No Measure)
• 3 Inchworms
o Runner lunge
o Down Dog with Calf Stretch
o Walk feet into Hands
• 6 Tricep Stretches
Handstand Walk (12 minutes of work)
12 minute progression – tri pod, tri pod into handstand, wall walk, kick up, handstand on the wall – free handstand
• 1-2-3-4-5-6-7-8-9-10 TTB
• 10-9-8-7-6-5-4-3-2-1 DL (225/155)
Double the amount for anchored TTB (2-4-6-8-10-12-14-16-18-20) and lighter DL (20-18-16-14-12-10-8-6-4-2)
Perform 1 TTB and then 10 DL, then 2 TTB and then 9 DL…all the way down to 10 TTB and then 1 DL.
If you are modifying for equipment, double all reps