PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Samson stretch (dynamic)
• 10 Sotts Press
• 25 Speed Skaters
Skill
5 X 5: Snatch Balance (5X 5)
Staying at low weight until athlete can successfully drop under the bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 18 minutes
Ring Dips
1, 2, 3, 4, 5…
KB/DB Overhead Lunges (53/35) (P 70/53)
2, 4, 6, 8, 10…
KB/DB Goblet Squats (53/35) (P70/53)
3, 6, 9, 12, 15…