PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 15 Penguin Claps
• 5 Sets of 3 Sotts Press
• 10 Lunges
Skill
Double Unders
Flight Simulator for those proficient at DUs
DU – progression
• Single unders with elbows tight, feet together, tight core
• Single unders with high jump
• Penguin claps
• Single, single double
10 minutes
Metcon
Metcon (Time)
10 to 1
• Squat Snatches (135/95)
1 to 10
• Pistols
100m MB run after each
The Snatch should be heavy. Athlete should drop under the bar.
25 minute time cap
Metcon
Metcon (Time)
Post WOD Handstand Hold for Time
Athletes get 1 attempt to hold a handstand as long as they can. Can be free standing or supported by the wall.