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

WORKOUT OF THE DAY