PG Crossfit – CrossFit Hangouts
Join us at 8 AM, noon, 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
• 10 Side Bends
• 10 Air squats
• 6 Scorpions
Skill
KB Windmill (5 X 5)
If you have a KB/DB or other weighted object, do 5 sets of 5 on each side increasing weight each time. If not, do 5 sets of 10 on each side with light or no weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
• 10 MB Cleans
• 10 Alternating Pistols
• 10 Spider man push ups
• 200 m run – 1 minute cardio