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 review the movement video demonstration on the Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Roll up/Roll Back
• 10 Revolving plank to down dog
• 10 Standing Pigeon
Strength
Deadlift (5 X 2 or 5 X 10)
If you have weights and a bar, do 5 sets of 2 at 70%, 75%, 80%, 85%, 90%. If you do not have a bar and weights, use a KB/DB/other object and do 5 sets of 10.
Metcon
Metcon (Time)
5 Rounds
• 10 Squat hold and press (45/25 lb plate)
• 10 Box Jumps (24/20)
• 10 Ring Dips
• 10 Power Cleans (135/95)
If you do not have a plate or bar, use KB/DB or other household object for the presses and cleans. Use a box, bench, weights, etc for the Box Jumps. Use the side of a table, chair, bed for the dips.