PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 25 Penguin Claps
• 10 Roll Up and Roll back
• 10 Long Lunge with twist
• 5 PVC/Bar of whatever strength you are doing today
Strength
1 RM Make Up (1 RM)
1 RM make up day (DL, PC, PS, SC and J, SP, Bear Complex)
Begin with a set of 5 with the bar. Work your way up to singles.
Metcon
Metcon (Time)
4 Rounds
• 50 Double Unders
• 10 power cleans (95/75)(P 135/95)
• 100 m sprint
• 10 Toes To Bar
12 minute time cap