PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 seconds of shoulder mobility work with the lacrosse ball

• 10 DB Alt Strict Press (light)

• 10 Thread the Needle

Strength

Shoulder Press (5 Sets of 3)

Work up to 75%-80% of 1 RM

Metcon

Metcon (No Measure)

E3MOM X 7

• 12 Alt DB Snatches (50/35)

• 6 Burpees over DB

• 12 Alt DB Reverse Lunges (50/35) (P Over head lunges)

• 6 Burpees over DB
If there is less than 30 seconds of rest, reduce all reps by 1 until 30 sec of rest is attainable.

WORKOUT OF THE DAY