PG Crossfit – CrossFit Hangouts

Join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts.
Please also review the movement demonstration video on the PGCF Athlete’s FB Page.


Warm-up (No Measure)

3 Rounds

• 10 T Stabilizers

• 10 Muscle clean and press

• 10 Arm Circles


Bench Press (1 RM or 5 X 5 tempo)

If you have a bar with weights, this is your second opportunity to achieve your 1 RM. If not, use DB/KB/back pack, and do 5 sets of 5 with a 5 second descent and ascent. If you don’t have a bench, do floor press.


Metcon (AMRAP – Rounds and Reps)

18 minutes

3-6-9-12-15…increase 3 reps each round

• Ring Dip

• Push Press (95/75)(135/95)

• Hang Squat Clean
Do 3 reps of ring dips, pushpress, and hang squat clean. Then, increase to 6 reps of each. Then, increase to 9 reps. Keep adding 3 reps until the 18 minute time cap.