PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Lunges

• 10 Over the fence/under the fence

• 10 Banded Good Mornings

Strength

Front/Baclk Squats (Every 90 sec X 20 (30 minutes total))

Athlete does 4-5 sets of each movement. Weight should increase each set. When the weight gets too heavy for the movement, move to the next movement. Don’t hit maxes, just heavy reps.

Movements:

• 4 Front Rack Lunges (2 each side)

• 3 Front Squats

• 2 Back Squats

• 1 Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

• 8 Strict Press (75/55)

• 20 Double unders/30 Single Unders (jump rope should be unbroken)

WORKOUT OF THE DAY