PG Crossfit – CrossFit
Don’t forget your push ups!
Warm-up
Warm-up (No Measure)
3 Rounds
• Runners lunge with a twist
• 30 seconds of ankle mobility
• 30 seconds of front rack mobility
Strength
Front Squat (5 X 5)
Work up to between 75% and 80% of 1 RM
Metcon
Metcon (Time)
• 100 DUs
• 30 Thrusters (75/55)
• 30 Lateral burpees over bar
• 100 DUs
• 20 Thrusters
• 20 lateral burpees over bar
• 100 DUs
• 10 Thrusters
• 10 Lateral burpees over bar
25 Minute Time Cap