PG Crossfit – CrossFit

If you are participating in the September Challenge and missed any of the workouts, you may substitute the challenge workout for any workout this week.

Warm-up

Warm-up (No Measure)

3 Rounds

10 Handcuff Good Mornings

10 Lat Pull Downs

3 Three point lunges

Strength

Deadlift (Achieve 1RM)

Warm up with 5 reps at 50%, then 60%, then decrease reps and increase weight. Get to sets of 1 at around 85%.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

15 KBS (70/53)

9 TTB (P Strict)

6 HSPU (P Strict)

WORKOUT OF THE DAY