PG Crossfit – CrossFit Hangouts

Join us at 7 AM (outdoors), 8 AM (google hangouts), noon (google hangouts), 5:45 PM (outdoors), and 5:45 PM (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

• 25 Jumping Jacks

• 10 Crab walks

• 25 Mountain Climbers

Skill

Double-Unders (Flight Simulator or DU Progression)

If proficient, do 5-10-15-20-25-30-35-40-45-50 and back down of DUs. If not, work through progression.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

• Thrusters (135/95)(50/35)

1-2-3-4-5-6-7-8-9-10

• Hang Power Clean

After each round do 5 Surrenders (50/35)
If you have a bar and weight, do 135/95. If not, use whatever eqiupment you have. The same weight for the HPC.

WORKOUT OF THE DAY