PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 T stabilizers
• 10 Quad Stretches
• 10 Long Lunges
Strength
Strict Press (5 X 3)
Start at 65% and if you’re comfortable go up to 70% for 2 and 75% for 2
Metcon (Time)
21-15-9-15-21
• Dive bombers
• Front Rack lunges (95/75)(P 135/95)
Row 200 m in between each round
Top of each minute, stop work and do 3 V ups
20 minute time cap