PG Crossfit – CrossFit Hangouts
Join us at 8 AM, noon, 5:45 PM, 6:45 PM on Google Hangouts. https://meet.google.com/acb-yuny-gpp. Review the movement demonstration video on PGCF Athlete’s FB Page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Air squats
• 25 High knees
• 10 Bear Crawls
Metcon
Metcon (Time)
Deck of Cards
• Hearts – Box Jumps
• Diamonds – Clusters
• Clubs – HSPUs
• Spades – Surrenders
• Joker – 10 Burpees
Go through a standard deck of cards, perform the number of the assigned movement. So, if you draw a 4 of hearts, the athlete does 4 box jumps. Aces are 11. Face cards are 10.