PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Plank to Down Dog

10 Lunges

10 Alt DB Strict Press (Light weight)

Skill

Split Jerk (E2MOMx5)

1 Split Jerk

2 Strict Press from split jerk position
Moderately heavy strict press weight. Increase each round.

Metcon

Metcon (Calories)

3×4 Minute work with 4 minute rest in between

21 Overhead Squats (95/65)

21 Burpees over rower

Max Cal Row

Rest 4 minute

18 Over head Squats (115/85)

18 Burpees over rower

Max cal row

Rest 4 minutes

15 Overhead Squats (135/95)

15 Burpees over bar

Max cal row

WORKOUT OF THE DAY