PG Crossfit – CrossFit Hangouts
Join us at 7 AM (outdoors), 8 AM (google hangout), noon (google hang out), 5:45 PM (outdoors), and 5:45 (google hangout) for the coached workout. https://meet.google.com/acb-yuny-gpp
Please review the movement demonstration video on PGCF’s Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Push ups
• 10 Weighted shrugs
• 10 inchworms
Metcon
Metcon (Time)
2 Rounds
• 100 m Farmer’s carry (70/53)
• 21 HSPU
• 100 m Farmer’s carry
• 15 HSPU
• 100 m Farmer’s carry
• 9 HSPU
1 minute rest in between rounds
If you don’t have anything heavy to carry, then carry the light weight and lunge walk. If you don’t have a place to walk, then do 50 lunges with weight by your side.
Metcon
Metcon (Time)
5 Rounds
• 10 Walkouts with push ups
• 12 Overhead Lunges (53/35)
• 10 Pull ups/Bent over rows/Chair pulls