PG Crossfit – CrossFit
Today is our 4th September Challenge workout. There is still time to participate. Check email and FB for details!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC/Bar Squat Clean and Press
• 10 Long Lunges
• 10 Revolving Down Dog
Strength
Bear Complex (5 X 3)
Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
70%, 75%, 80%, 85%, 90%
Metcon
Metcon (Time)
1 mile timed run (P 1.5 mile timed run)
Before beginning the run, please take time to do high knees, butt kickers, and other cardio movements to get you warmed up for the mile. This mile should be as fast as you can run for a mile.