PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Thread the needle
• 10 Scap Push ups
• 5 Squat Therapy
Skill
Handstand Push-ups (EMOM X 12 or work on progression)
Handstand Work – Handstand push ups – strict, kipping, deficit, etc. Handstand holds and walking away from the wall. If proficient, do 5-7 each minute.
Metcon
Metcon (Time)
5 Rounds
• 5 Renegade Row (50/35)
• 10 Overhead Squats (95/75)(P-135/95)
• 15 Weighted Curtsy (50/35)(P-KB 70/53)
• 20 Leg over object
20 minute time cap