PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, noon, and 5:45 PM for the coached workouts on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video posted on PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Uni Leg Toe Touch
• 10 Push Ups
• 10 Lunges
Strength
Bent Over Row (5 X 2 or 5 X 10)
If you have a bar and weights, do 5 sets of 2 at 75%, 80%, 85%, 90%, 95%. If you do not, use a backpack, DB/KB, or other household object and do 5 sets of 10.
Metcon
Metcon (Time)
2 Rounds
• 50 Goblet Squats (53/35)/ Tempo Squat (5 second descent, explode up)
• 50 OH Lunges (53/35)/ Lunges
• 25 Box Jumps (20/24)/Tuck Jumps
If you have equipment (KB/DB/other household object), use that for the workout. If you have no equipment, do the alternate movements.