PG Crossfit – CrossFit Hangouts

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 movement demonstration video on PGCF Athlete’s FB Page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 6 Three way lunges (3 on each side)

• 10 sit ups

• 20 arm circles

Skill

Core and Pistols (EMOM for 16 minutes)

• Odd – 10 Hollow Rocks and 10 Superman rocks

• Even – 10 Alternating Pistols

Metcon

Metcon (2 Rounds for time)

21 Hand Release Push Up

1 Round of Dumbbell DT (50/35)

18 HRPU

1 Round of DB DT

15 HRPU

1 Round of DB DT

12 HRPU

1 Round of DB DT

** On the 10 minute mark

21 Air Squats Hops over DB

1 Round of DB DT

18 Air Squats Hops over DB

1 Round of DB DT

15 Air Squats Hops over DB

1 Round of DB DT

12 Air Squats Hops over DB

1 Round of DB DT
DT = 12 Dumbbell Deadlifts, 9 Dumbbell Hang Power Cleans, 6 Dumbbell Push Jerks.

If you don’t have DBs, you can use a bar with weights or any moderately heavy household object.

If you complete the HRPU Round before the 10 minute mark, you rest for the remainder of the 10 minutes. If you do not complete the HRPU round, please stop wherever you are at 10 minutes and begin the 21 air squat hops over DB.

First score is time to finish the HRPU round. Second score is time to finish the air squat hops round.

Metcon (2 Rounds for time)

21 Hand Release Push Up

1 Round of Dumbbell DT (50/35)

18 HRPU

1 Round of DB DT

15 HRPU

1 Round of DB DT

12 HRPU

1 Round of DB DT

** On the 10 minute mark

21 Air Squats Hops over DB

1 Round of DB DT

18 Air Squats Hops over DB

1 Round of DB DT

15 Air Squats Hops over DB

1 Round of DB DT

12 Air Squats Hops over DB

1 Round of DB DT
DT = 12 Dumbbell Deadlifts, 9 Dumbbell Hang Power Cleans, 6 Dumbbell Push Jerks.

If you don’t have DBs, you can use a bar with weights or any moderately heavy household object.

If you complete the HRPU Round before the 10 minute mark, you rest for the remainder of the 10 minutes. If you do not complete the HRPU round, please stop wherever you are at 10 minutes and begin the 21 air squat hops over DB.

First score is time to finish the HRPU round. Second score is time to finish the air squat hops round.

WORKOUT OF THE DAY