PG Crossfit – CrossFit Hangouts
Join us at 7 AM (outdoors), 8 AM (google hangout), noon (google hangout), 5:45 PM (outdoors), 5:45 PM (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 Bottoms up Squat
• 30 seconds of ankle mobility
• 10 long lunges
Strength
Front Squat (5 X 5 or 5 X 10)
If you have increasing weight, do 5 sets of 5. If not, do 5 sets of 10 at tempo pace (5 second descent and ascent) with lighter weight.
Metcon
Metcon (Time)
Bee sting
3 rounds for time
• 25 cal row (2 minute of cardio)
• 30 WB (20/14)(thruster)
If you have a rower, do 25 cals. Otherwise, 2 minutes of cardio. If you have a wall, do WBs. Otherwise, use the weight and do a thruster.