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)

WORKOUT OF THE DAY