PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Squat Therapy

10 Revolving Down Dog

10 Runner’s Lunge with Twist

Strength

Front Squat (5 X 5)

Tempo Front Squat (3 seconds on the way down)

Build up to 70% of 1 RM

Metcon

Metcon (5 Rounds for reps)

3 minute X 5

500/400 m row

Max Snatches in remaining time

Rest 2 minutes in between each set.
Set 1: 95/65

Set 2: 115/85

Set 3: 135/95

Set 4: 155/105

Set 5: 185/125

WORKOUT OF THE DAY