PG Crossfit – CrossFit
Have you done your push ups? We’re working up to 400 this week!! Easily manageable if you do some every day.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Roll up and roll back
• 10 Lunge jumps
• 10 Diagonal Banded Shoulder Pulls in each direction
• 30 Seconds of foam rolling (hamstrings, glutes, and lats)
Metcon
Metcon (Time)
3 Rounds
• 21 Toes to Bar
• 15 Box Jumps (24/20)
• 9 Deadlifts (275/185)
Spend a few minutes warming up to heavy DL
15 minute time cap
Skill
RDL, GM, Chin Up (3 Sets of 8 for each movement)
• Romanian Deadlift (stay light)
• Barbell Good mornings
• Chin ups
Complete all sets before moving to the next movement. Rest as needed.