PG Crossfit – CrossFit
May 15th – Police Week 5K
May 25th – George Floyd Memorial Workout
May 29th – Murph
Warm-up
Warm-up (No Measure)
3 Rounds
• 30 Seconds of Front Rack and Ankle Mobility
• 10 Bottoms Up Squat
• 10 Leg Swings
Strength
Front Squat (5 Singles at 90%)
20 Minutes
Spend at least 10 minutes warming up to 90%. Take rest in between the singles.
Metcon
Metcon (AMRAP – Rounds and Reps)
In 20 minutes
21-15-9-6-3
• 400 m run (just one before each round)
• Box Jump Over (30/24)
• Double Kettlebell Push Press (53/35)
*If you complete the set of 3 before the 20 minutes, go back up the ladder