PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Bear Crawl
• 10 Box Step ups
• 10 Scorpions
Skill
Handstand Push-ups (EMOM X 12)
3 to 5 reps each minute.
Strict, Kipping, Deficit
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds X 4 minute AMRAPs. 1 minute rest in between each
• 7 Lunge to Box Step up (P 50/35)
• 10 Jacare Crawl
• 10 Russian Twists (P 50/35)
Score is total rounds and reps. Pick up where you left off each AMRAP