PG Crossfit – CrossFit
Wear your mask!
Join us for Thanksgiving Day 5 K and Workout!
Warm-up
Warm-up (No Measure)
3 Rounds
• 20 Penguin Claps
• 10 V ups
• 10 Quad Stretches
Skill
Double Unders
Flight Simulator for those proficient at DUs
DU – progression
• Single unders with elbows tight, feet together, tight core
• Single unders with high jump
• Penguin claps
• Single, single double
Metcon
Metcon (Time)
10 Rounds
• 6 Ring Dips
• 6 Strict Press (95/75)
• 6 Pistols
Top of every minute: 3 Toes To Bar
Time Cap: 18 minutes