PG Crossfit – CrossFit Hangouts
Join us at 7 AM (outdoors), 8 AM (google hangouts), 5:45PM (outdoors), and 5:45 (google hangouts) 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 Squat Jumps
• 10 Muscle Clean and Press
• 10 Knee to Plank
Metcon
Metcon (Time)
Dumbbell Grace
30 Clean and Jerks (50/35)
Metcon
Metcon (Time)
3 Rounds for Time
• 30/24 Assault Bike Cals
• 20 DB/KB Snatches (50/35)
• 10 Squat Cleans (135/95)(DB 50/35)
• 10 Single Arm KB flutter kick – right
• 10 Single Arm KB Flutter kick – left
If you don’t have a bike, do 3 minutes of cardio. If you have a bar, do 135/95 for snatches and squat cleans.