PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Long lunges with twist
• 10 Banded pull aparts
• 10 90X90 right angle hip opener
Strength
Turkish Get Up (5 sets of 3 on each side increasing weight.)
Metcon
Metcon (Time)
Punishing Karen
150 Wall Balls (20/14)
*Every time you break, do 7 hollow rocks.
20 minute time cap