PG Crossfit – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 10 Runner’s Lunge
• 10 Kip Swings (on rings if doing RMU)
Strength
10 Back Squats must be unbroken. Can increase weight each time.
Back Squat and RMU/Dips (E2MOM X 10 (20 Minutes))
E2MOM X 10 (20 minutes)
1: 10 Back Squats (between 65% and 75%of 1 RM)
2: 3 RMU or 9 Strict Tricep Dips
Back Squats must be unbroken. Can increase weight each time.
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 Minute time cap. Should be a sprint.