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 PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Open Books
• 10 Standing Pigeon
• 10 Side lunges
Skill
Handstand Push-ups (HSPU or Walking)
Skill – Handstand work (HSPU or walking) – Strict, Kipping, Walking. Progression – Pike PU, Box PU, Tripod
Metcon
Metcon (Time)
• 100 Weighted Curtesy (50/35)
• 100 Mountain Climbers
• 100 Alternating Bicep Curls (40/20)
Every time you break, do a 15 second wall sit