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

WORKOUT OF THE DAY