PG Crossfit – CrossFit Hangouts
Join us at 7 AM (outdoors), 8 AM (Google Hangouts), 5:45 PM (outdoors), 5:45 PM (Google Hangouts) for the coached workout. 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 Good mornings
• 10 Airplanes
• 10 Superman
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
• 10 Kettlebell Swings (53/35)
• 10 Alternating Pistols
• 10 Shoulder to Overhead (135/95)(DB: 50/35)
• 10 Bent Over Rows (135/95)(DB: 50/35)
• 10 Med Ball Cleans (20/14)
If you have a bar, use a moderately heavy weight. If not, use whatever equipment you have.