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
Please also refer to the demonstration video on PGCF Athlete’s FB page.
Warm-up
3 RDS:
10 T- Stabilizers
10 Thread the Needle
3 – 3 Way Lunges
Strict Press (5 sets x 5 reps)
60% – 65% – 70% – 75% – 75%
OR
5 sets x 10 reps @ light weight
Metcon (Time)
10 Rounds for Time
10 Chair Rows/5 Pull ups/3 BMU
20 Pull Throughs
30 Hollow Rocks
**Top of every minute do 6 lunge jumps