PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Weighted Good Mornings
• 10 Lunges
• 25 High knees
Skill
Rowing
On the minute
0-1: 16/13 Cal Row
1-2: 13/10 Cal Row
2-3: 10/7 Cal row
3-4: 16/13 Cal Row
4-5: 13/10 Cal Row
5-6: 10/7 Cal Row
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
• 10 Front Rack Lunges (95/75)(P115/95)
• 10 Sit Ups
• 10 Shoulder to Overhead
• 100 m run