PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Squat Therapy
10 Pass Throughs
10 Leg Swings
Strength
Overhead Squat
EMOM for 10. Minutes 1-5 – 1 Pausing OHS + OHS. Minutes 6-10 – 2 OHS.
• Take 5 minutes to warm up to 70%, then do minutes 1 through 5 at 70%, then minutes 6 to 10 at 80%.
Metcon
Metcon (Time)
CrossFit Games Workout (2007 Reload)
1500 m row
Then, 5 Rounds of:
10 Bar Muscle Ups/C2B/Pull Ups
7 Shoulder to Overhead (195/135)