PG Crossfit – CrossFit Hangouts
Join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on the PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
5 Squat Therapy
3 X 20 second tricep box stretch
30 seconds of ankle mobility
Strength
Front Squat (1 RM or 5 X 10 or 5 X 5)
If you have a bar and weights, achieve 1RM. If not, use DB/KB/other object and either do 5 sets of 10 or 5 sets of 5 tempo front squats.
Metcon
Cindy (AMRAP – Rounds and Reps)
CINDY (P With a vest)
20 minute AMRAP
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats