PG Crossfit – CrossFit
May 15th – Police Week 5K
May 25th – George Floyd Memorial Workout
May 29th – Murph Workout
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Pass throughs
• 5 Squat therapy
• 30 seconds shoulder mobility with a PVC
Burgener Warm Up
Strength
Squat Snatch (6 Singles at 85%)
20 Minutes.
Take 10-12 minutes to build up to 85%. Rest in between each single.
Metcon
Metcon (Time)
4 Rounds
• 50 Double Unders
• 400/350 m Row
• 30 Air squats
• 20 Push Ups
20 minutes