PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
• 30 seconds shoulder mobility with bands
• 30 second frog stretch – hip mobility
• 2 Hip Openers
Full Burgener warm up
Strength
Squat Snatch (8 Sets of 1 rep (80% of 1 RM))
Warm up to 80% and then do 8 sets of singles.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
• 6 Hang Clean and Jerks (115/85)
• 3 BMU (P RMU and Toes To Rings)
Rest 3 minutes
7 Minute AMRAP
• 7 Hang Snatch (75/55)
• 7 Toes To Bar