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)