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

WORKOUT OF THE DAY