PG Crossfit – CrossFit
Make sure you achieve your max unbroken double unders.
Warm-up
Warm-up (No Measure)
Rowing Drills 7 X 7
3 sets of Rowling – 150 m row
2 Rounds
• 15 Air squats
• 12 Alt DB Strict Press (light DB)
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Accessory Work
Metcon (No Measure)
• 3 X 10 per arm Bottom up KB Press
• 3 X 5 TVWB
• 3 X 10 Bicep Curls