PG Crossfit – CrossFit Hangouts
Warm-up
Warm-up (No Measure)
3 Rounds
• 25 Penguin Claps
• 10 Airplanes
• 10 Quad Stretches
Skill
Double Unders
Flight Simulator for those proficient at DUs
DU – progression
• Single unders with elbows tight, feet together, tight core
• Single unders with high jump
• Penguin claps
• Single, single double
Metcon
Metcon (3 Rounds for reps)
3 Rounds with 1 minute break in between each
5 minute AMRAP
• 10 Weighted Step Ups (50/35)
• 10 Single Leg Deadlift (135/95)
• 10 Hang Power Clean (135/95)
Three scores. One for each round. Reps per round.