PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Lunges
• 10 Tricep pull downs with band
• 10 Cat/Cow
Metcon
Metcon (Weight)
• Bicep Curls – 4 sets of 10 – either with DB or Bar
• Calf raises – 4 sets of 25 – standing on a plate
• DB Arnold Press – 4 sets of 10 with DB
• Hip thrusts – 4 sets of 10 with Bar
• Up right row – 4 sets of 10 with Bar
Who doesn’t like a day of traditional Globo Gym lifting?!?
Choose your weight so that you can sustain the weight for all 10 reps. Move through the sets with a little rest.
Total amount of time for each movement is 8 minutes.