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.

WORKOUT OF THE DAY