PG Crossfit – CrossFit
Don’t forget your push ups!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Revolving Down Dogs
• 30 Seconds Front Rack Mobility
• 10 Leg Swings
Strength
Split Jerk (Every 90 seconds X 8)
1 Pausing Split Jerk (Pause in dip and in catch for 3 sec)+ Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
• 20 Kettlebell Swings (70/53)
• 20 KB Hops (over and back = 1)
• 10 Inchworm to single KB Deadlift (70/53)