PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Banded Pull Aparts (front and overhead)
10 Standing Pigeon
1 KB Complex (3 KB DL, 3 KB hip thrusts, 3 RKBS, 3 KBS)
Strength
Strict Press (8-8-8)
60-70% of 1RM
Strength
SA Bent over rows (16-16-16)
Metcon
Metcon (Time)
20 KBS (53/35)(P 70/53)
50 Weighted Lunges
20 KBS
50 Weighted Step Ups (1KB)
20 KBS
50 Pistols