PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, noon, and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on the PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Bootstrappers
• 10 T Stablizers
• 10 Leg Swings
Strength
Squat Clean and Jerk (5 X 2 or 5 X 10)
If you have a bar and weights, do 5 sets of 2 at 70%, 75%, 80%, 85%, 90%. If not, do 5 sets of 10.
Metcon
Metcon (Time)
WOD
• 10-9-8-7-6-5-4-3-2-1
• Snatch (95/75)
• 1-2-3-4-5-6-7-8-9-10
• Toes To Bar
• *In between each set, do 20 DUs
If you have a bar and weights do the 95/75. If not, use DBs/KB/backpack. If you don’t have DUs, do 40 single unders. If you don’t have a jump rope, do penguin claps.