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

Warm-up (No Measure)

• 3 Inchworms

o Runner lunge

o Down Dog with Calf Stretch

o Walk feet into Hands

• 6 Tricep Stretches

Skill

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

Metcon

Metcon (Time)

Joker

• 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

WORKOUT OF THE DAY