PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Duck Walk
• 2 Wall Walks
• 30 Sec Banded shoulder mobility work on the rig
Metcon
Metcon (Time)
15-12-9
• Thrusters (95/65)
• Toes To Bar
Rest 2 minutes
12-9-6
• Thrusters (115/85)
• Chest To Bar
Rest 2 minutes
9-6-3
• Thrusters (135/105)
• Bar Muscle Ups
Accessory Work
Core work (3 Rounds)
3 Rounds
• 60 flutter kicks
• 30-60 second handstand hold