PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Sit ups
• 10 Air Squats
• 10 PVC Pass Throughs
Skill
Killer Core (12 minute time cap)
4 Rounds
• 20 KB L Crunches
• 30 KB Hollow Flutters
• 24 KB Single Arm Cross Body Crunches
Metcon
Metcon (Time)
In teams of 2:
• 50 Box Jumps (24/20) (P30/24)
• 100 Pistols
• 150 Hang Snatch (95/75)
One person working at a time.
Split the reps evenly.
Work on the highest progression level of the pistol that you have achieved.
26 minute time cap.