PG Crossfit – CrossFit
Today is our second September Challenge Benchmark workout. There is still time to sign up. Check email and PGCF Athlete’s FB Page for details.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Lunges
• 10 Kip Swings
• 25 Penguin Claps
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
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
These are high skilled movements that we’ll be working on over the next month. Challenge yourself with the progression you choose. We’ll retest in October.