PG Crossfit – CrossFit
Join us for a special Halloween workout on Saturday and Zumba on Sunday!!
Warm-up
Warm-up (No Measure)
Warm Up
• 10 Arm Circles – small/large – backwards and forwards
• 10 Hollow body to superman
• 30 second bar hang
Skill
Pull Work
EMOM X 8
• 1st and 5th Minutes: Ring Rows (10)
• 2nd and 6th Minutes: Scap Pulls (10)
• 3rd and 7th Minutes: Hold over the bar (30 seconds)
• 4th and 8th Minutes: Strict Pull up (can use band) (half of max)
EMOM X 8 (between 3 and 5 depending on skill level)
• 1st and 5th Pull ups/mod PU
• 2nd and 6th Butterfly/mod PU
• 3rd and 7th BMU/jumping BMU
• 4th and 8th RMU/ring transition
Metcon
Metcon (AMRAP – Rounds and Reps)
11 minute AMRAP
• 100 M farmers carry (53/35)(DB 50/35)
• 20 Wall Balls (20/14)