PG Crossfit – CrossFit Hangouts
Warm-up
Warm-up (No Measure)
3 Rounds
4×20 second tricep stretch on a box
10 squat with open chest stretch
30 second ankle mobility
Strength
Front Squat (5×2 or 5×10)
If you have a bar and weights, do 5 sets of 2 at 75%, 80%, 85%, 90%, 95%. If you do not, do 5 sets of 10 at lower weight.
Metcon
Metcon (5 Rounds for reps)
5 Rounds with 1 minute rest in between each round.
AMRAP for 3 minutes
6 HSPU (pike push up)
20 DB Snatches (50/35)
If you don’t have weights, do 20 star jumps. Score is total reps for each round. Try to go hard because the time is short but stay consistent.