PG Crossfit – CrossFit Hangouts
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Plank to Down Dog
• 10 Quad Stretch
• 10 Russian KBS
Strength
Bench Press (1 RM or 5 X 10)
If you have a bar and weights achieve your 1 RM. If not, do floor press with DB/KB/back pack and do 5 sets of 10.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
5 minute AMRAP
• 10 Sit throughs
• 10 Power Clean (135/95)
• Wall sit for 30 seconds
Rest 1 minute in between rounds