PG Crossfit – CrossFit Hangouts
Please join us at 8 AM, 4:45 PM, and 5:45 PM for the coached workout on Google Hangouts. Pleae also review the movement demonstration video on PGCF Athlete’s FB Page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 leg swings
• 6 runners lunge
• 6 scorpions
Skill
Tabata Core Work (8 X 20 sec work, 10 sec rest)
1: Big Leg Circles
2: Bicycle
3: Flutter kick
Each core movement is completed for a full 8 cycles.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
• 20 Rowing lunges
• 20 Sumo Squat with lateral leg lift
• 10 Right side plank hip raises
• 10 Left side plank hip raises