PG Crossfit – CrossFit

Today we’re working on our second benchmark workout. We’ll retest the 3 benchmark workouts in 6 weeks.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bottoms Up Squat

• 10 Knees to 90

• Light KB Clean and Press

• 30 Seconds Banded Shoulder Mobility work

Metcon

Benchmark #2 (2 Rounds for reps)

17 Minute Total – each part scored individually

0-9 minute AMRAP

• 15 Wallballs (20/14)

• 10 TTB

• 5 Devil Press (50/35)

9-12 minute rest

Starting at 12 minute

1K M row (5 minute time cap)

Accessory Work

Accessory Work

3 sets

• 20 Banded Tricep Pull Downs

• 20 Banded Bicep Curls

WORKOUT OF THE DAY