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

WORKOUT OF THE DAY