PG Crossfit – CrossFit
Wear your mask!!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Hen Peckers
• 25 Jumping Jacks
• 10 Banded Pull Aparts
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)
• 800 m bike
• 6 Single Arm Devil Press (50/35)
• 800 m bike
• 12 SA Devil press
• 800m bike
• 18 SA Devil Press
• 800 m bike
• 24 SA Devil Press
• 800m bike
• 30 SA Devil Press
• 800m bike
23 minute time cap