PG Crossfit – CrossFit Hangouts
Join us at 8 AM and 5:45 PM for the coached Google Hangout workout. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on the PGCF Athlete’s FB page.
Also join us tonight for a social hour at 7 PM on Zoom.
PGCF Social Hour!
https://umd.zoom.us/j/96823957348
Meeting ID: 968 2395 7348
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Good mornings
• 10 Scap Push ups
• 10 T stabilizers
Strength
Deadlift (Achieve 1 RM or 5 X 10)
If you have a bar and weights, work up to your new 1 RM. Otherwise, do 5 sets of 10 reps at a lighter weight or with DB/KB/household object.
Metcon
Metcon (Weight)
18 min EMOM
• 1st: 4 Turkish Get Ups (53/35)
• 2nd: 8 Sumo Deadlift High Pull
• 3rd: 12 Vups