PG Crossfit – CrossFit Hangouts
Join us at 8 AM, noon, 5:45 PM, and 6:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp Please review the movement demonstration video on PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 muscle clean and press
• 10 leg swings
• 30 second ankle mobility
Strength
Squat Clean and Jerk (1-1-1-1-1-1 or 5 X 10)
Take time to achieve 1 RM if you have bar and weights. Otherwise, do 5 sets of 10 with whatever equipment you have.
Metcon
Metcon (Time)
21-15-9-3
• Devil press thrusters (50/35)
• Weighted Step ups (50/35)
30 second plank after each round