PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 25 Penguin Claps • 10 Roll Up and Roll back • 10 Long Lunge with twist • 5 PVC/Bar of whatever strength you are doing todayStrength1 RM Make Up (1 RM)1 RM make up day (DL, PC, PS, SC and J, SP, Bear...
PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds 10 Hollow Body to Superman 10 Revolving Down Dog 10 Banded Good MorningsSkillPull Up, BMU, RMU (12 minutes of work)Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives o Work on...
PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 25 Jumping Jacks • 10 Toy Soldiers • 10 PVC/Bar Muscle…whatever the strength you chooseChoose a strength before you begin warming up and go through full range of motion for that lift.Strength1 RM Make...
PG Crossfit – CrossFitMetconMetcon (Time)CrossFit Games WOD #5 Nasty Nancy 5 Rounds for Time • 500 m run • 15 Overhead Squats (185/125) • 15 Bar Facing BurpeesOverhead Squat should be heavy. Doesn’t have to be done unbroken.MetconMetcon (Time)If...
PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 PVC Pass Throughs • 10 Banded Pull Aparts • 10 Bottoms Up SquatStrengthStrict Press (Achieve 1 RM)Start with bar. Set of 5 at 50% and quickly get to sets of 1. Use 1lb and .5lb plates if...
