PG Crossfit – CrossFit Hangouts
Please join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Also review the demonstration videos on the PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 90X90 right angle hip openers
• 10 Boot Straps
• 10 Plank to DD
Strength
Front Squat (5 X 2 or 5 X 10)
If you have bar and weights, do 5 sets of 2 at 70%, 75%, 80%, 85%, 90% of your 1 RM. If you do not have a bar and/or weights, use whatever weight you have and do 5 sets of 10.
Metcon
Metcon (Time)
21-18-15-9-15-18-21
• Single DB/KB/other object clusters (50/35)
• Broad jumps/Tuck Jump
• Push ups
Use whatever weight you have for the DB/KB/other object clusters.