PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Pass Throughs
• 10 Banded Pull Aparts
• 10 Bottoms Up Squat
Strength
Strict Press (Achieve 1 RM)
Start with bar. Set of 5 at 50% and quickly get to sets of 1. Use 1lb and .5lb plates if necessary.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
20/17 Cal Bike Buy In
• 30 Speed Skaters
• 20 Walking Plank
• 10 Front Squats (95/75)(P135/95)
Only do the bike once. Should be able to do the front squats unbroken.