PG Crossfit – CrossFit
Join us on Saturday, December 19th at 12:30PM at the Hall for our holiday gathering! We’ll be outdoors and they have heaters!
Warm-up
Warm-up (No Measure)
3 Rounds
5 Push Up to Down Dog
10 Air Squats
10 Banded Good Mornings
Skill
Single Leg DL Work (12 minute EMOM)
12 Minute EMOM
1: 8 SL KB DL (L)
2: 8 SL KB DL (R)
3: 30 sec Farmer’s Carry Hold (2 KBs)
Choose a weight for the DLs that you can complete 8 unbroken.
Athletes may use heavier KBs for the Farmer’s Carry Hold.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Squat Cleans (155/105)
7 Hand Release Push Ups
15 Deadlifts (155/105)
7 Hand Release Push Ups
Squat cleans can be fast singles but should not be heavy. Deaadlifts should be 2 sets max.