PG Crossfit – CrossFit
The Open begins this Thursday. SIGN UP!! www.open.crossfit.com On Thursday, PGCF will go live on IG and FB at 8 PM to showcase the announcement of the first Open workout (21.1) and then 4 PGCF athletes will complete the workout (Ian, Jon, Evelyn, and Jo-Jo). Join us live at the gym or watching on IG/FB.
Then, Friday night lights begins at 5:45 PM. Sign up for a heat to be judged on the 21.1. Join in the fun by competing or cheering on your fellow athletes!
Warm-up
Warm-up (No Measure)
3 Rounds
10 Squat Jumps
25 Jumping Jacks
10 90X90
Strength
Front/Back Squat (EMOM X 12)
1: 4 Front Squat
2: 8 Back Squat
Can increase weight each round.
Metcon
Metcon (Time)
3-6-9-12-15-12-9-6-3
Cal Assault Bike
Deadlifts (185/135)
Sit Ups
Deadlift should be unbroken.