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 refer to the PGCF Athlete’s Page on FB for a video demonstration of the movements.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Good Mornings
• 2 Hip Openers
• 10 Leg Swings
Strength
Bear Complex (5 X 1 or 5 X 2)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Start with light weight and work your way up and do 5 sets of 1.
If you don’t have a bar or are using light weight do 5 sets of 2
Metcon
Metcon (AMRAP – Rounds and Reps)
In 17 minutes
30 burpee buy in.
Remaining time: 3,6,9,12,15, etc:
• Ring Dips
• 10 overhead squats (95/75)