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