PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• KBS Progression with light weight (3 KB DL, 3 KB hip thrusts, 3 russian KB, 3 KBS)
• 25 Jumping Jacks
• 10 Step Ups
Metcon
Metcon (Time)
Partner WOD
Buy In: 800 m run
• 50 KBS (53/35)
• 50 BJ (24/20)
• 100 Cal Row
• 50 BJ
• 50 KBS
Cash Out – 800 m run
One partner works through movement, the other partner rests. Split reps evenly.
Run together.
Accessory Work
Metcon (No Measure)
10 minute EMOM
Even: 8-12 Ab Roll Outs with barbell and plates
Odd: 12-15 DB Floor Press (50/35)