PG Crossfit – CrossFit
PGCF Running Club is taking on the Cherry Blossom 10 miler on Sunday at 8:30 AM followed by brunch. If you’re interested in joining us, check FB for details.
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 small kips + 5 big kips
• 1 Wall Walk or 5 HS shoulder taps
• 5 MB PVC Shoulder Stretch – hold for 10 seconds each
Gymnastics
Gymnastics (12 Minute EMOM)
12 minute EMOM
1: 3-5 Strict HSPU
2: 3-5 BMU, C2B, PU
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
With 1 Minute rest in between each round
3 Minute AMRAP
• 4 DB Squat Snatch (50/35)
• 6 Box Jumps
• 8 Toes To Bar
Pick up where you left off each round.