PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 5 Squat Therapy
• 10 Overhead banded pull aparts
• 10 T stabilizers
Metcon
Metcon (Time)
Benchmark #3
21-15-9
• Overhead Squats (95/75)(P135/95)
• Burpee Box Jump Overs (24/20)
Metcon
Metcon (Weight)
WOD #2
Tabata: Farmers Hold (heavy KBs)
Tabata: Hollow Rock Hold
Tabata (2 rounds):
• Cobra Stretch
• Down Dog
• Pigeon on box (L)
• Pigeon on box (R)