PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 MB Cleans
• 10 Plank to Down Dog
• 25 Jumping Jacks
Strength
KB Windmill (5 X 3)
5 sets of 3 on each side increasing weight each time.
Metcon
Metcon (AMRAP – Reps)
4 Rounds – 1 minute for each movement
• Squat Clean (95/75)(P 135/95)
• Hand Release Push Up
• Sumo DL High Pull
• Wall Balls
• Hollow Rocks
• Rest