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 also review the movement demonstration video on the PGCF FB group.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Quad Stretches
• 10 Bootstraps
• 25 Jumping Jacks
Metcon
Metcon (Time)
10 rounds
• 50 DUs (Penguin Claps)
• 8 Overhead walking lunges (50/35)
• 6 DB Dnatch
• 4 Burpee Box jump overs
• 2 squat jumps
Use DB/KB/household object for your Lunges and Snatches. If you don’t have space to walk, just do lunges in place.
Metcon
Metcon (AMRAP – Reps)
20/15/10
• Push up
• Pistol Squat
• Squat jump
Rest 1 minute.
Go again.
Continue for 15 minutes.
Do the full 20/15/10 of each movement, then rest 1 minute, then repeat until you get to the 15 minute mark.