PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, noon, and 5:45 PM for our coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration videos posted on the Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 6 Scorpions
• 10 Duck walks
• 10 Cat/cow
• 10 Open books
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
• 10 Bar/KB Facing Burpee
• 3 Cone Taps (on each leg)
• 12 Walk out with a push up
• 20 Speed Skaters
• 10 Front Rack Lunges (95/75)
If you have a bar and weights, do 95/75 for the lunges, otherwise, whatever KB/DB/weighted object.