PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Standing Pigeon
• 10 Plank to Down Dog
• 25 Jumping Jacks
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 (AMRAP – Reps)
Partners (Work can be split any way)
3 X 4 minute AMRAP with 2 min rest in between
1st AMRAP
• 48/36 Cal Row
• In remaining time, max synchronized burpees to target (bar or rings)
2 minute rest
2nd AMRAP
• 60/48 Cal Row
• In remaining time, max synchronized burpees to target (bar or rings)
2 minute rest
3rd AMRAP
• 72/56 Cal Row
• In remaining time, max synchronized burpees to target (bar or rings)
Score = Total Burpees to Target