PG Crossfit – CrossFit Hangouts
Join us at 8 AM and 5:45 PM for the coached workout on Google Hangout. 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
• 10 Airplanes
• 10 Revolving DD
• 10 Henpeckers
Strength
Deadlift (1 RM or 5 X 10 or 5 X 5)
If you have a bar with weights, this is the second opportunity to achieve a 1 RM. If not, do 5 sets of 10 with a light weight or 5 sets of 5 tempo DL with a 5 second ascent.
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
o DB/KB Snatches (each arm) (53/35)
10-9-8-7-6-5-4-3-2-1
o Renegade Row (50/35)
*25 Speed Skaters after each round
25 minute time cap