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.