PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Under the fence/over the fence
• 10 Standing Pigeons
• 10 T-Stabilizers
Skill
Tabata Core Work
• 8 X 20 Seconds of work, 10 seconds of rest
o KB/DB Around the World with legs extended
o KB/DB Pull through
• 8 X 20 seconds of work, 10 seconds of rest
o KB/DB Loaded L Crunch
o Single Leg WB slams
Metcon
Metcon (Time)
3 rounds for time
• 20 back squats (135/95) (P 205/125)
• 20 Box step ups (24/20)
• 50 DUs (P 100 DU)
20 minute time cap