PG Crossfit – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Thread the Needle
• 10 Roll Up/Roll Back
• 10 Alt DB Strict Press
Rowing Drills (7X7) and then moderate pace 250m
Metcon
Metcon (Time)
2K Row (10 minute time cap)
Metcon
Metcon (Time)
At 15:00, complete
50 HSPU (P Strict or Deficit HSPU)
Every time you break: 25 Double Unders
Accessory Work
Mobility: Ball Mashing/Foam Rolling
Practice Kipping