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