PG Crossfit – CrossFit Hangouts
Please 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 PGCF Athlete’s FB Page.
Warm-up
Warm-up (No Measure)
3 Rounds
20 Toy Soldiers
10 HenPeckers
10 Air Planes
10 Good mornings
Strength
Bent Over Row (1 RM or 5 X 10 or 5 X 5)
If you have a bar with weight, achieve your 1 RM. If not, either do 5 sets of 10 at a lighter weight or 5 sets of 5 tempo Bent Over Rows.
Metcon
Metcon (Time)
8 Rounds
• 5 Dive Bombs
• 10 Overhead Squats (95/75)/Light weight or just PVC/Broom Stick
• 15 Single Leg V ups
• 20 Mountain Climbers