PG Crossfit – CrossFit
Wear your favorite green outfit to celebrate the day!
Don’t forget Thursday’s Open Announcement – we will be featuring two at home athletes via IG and Eno and Dav at the gym. Join us in person or via IG/FB streaming.
Join us for Friday night lights – arrive at 5:45 to sign up for heats, athlete briefing at 6 PM and heats begin at 6:15 PM. Bring family, friends, food and drink. Masks and social distancing will be enforced.
Warm-up
Warm-up (No Measure)
Warm Up
3 Rounds
• 10 Air Squats
• 10 Hen Peckers
• 10 Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
• 50 Wall Balls (20/14)
• 40 Deadlifts (135/95)
• 30 Box Jump Overs (24/20)
• 20 Double DB Floor Press (50/35)
• 10 Strict HSPU
Accessory Work
Beach Muscles (3 Sets)
• 3 Sets of 8 Strict Tricep Dips
• 3 Sets of 12 Double DD Bicep Curls
• 3 Sets of 24 Slow and Controlled Banded Pull Aparts