PG Crossfit – CrossFit
Sign up for Burpee Hour this Saturday. Only one class – 8:30 AM!!
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Toy Soldiers
• 10 DB Strict Press (light weight)
• 10 Air Squats
• 30 Second Frog Stretch
Metcon
Metcon (3 Rounds for reps)
3 Rounds of 4 minute AMRAP
1st Round: Max Thrusters
2nd Round: Max Front Squats
3rd Round: Max Back Squats
*100 m run every time you break. Rest for 1 minute in between each round.
Rx – 95/75
P – 135/95
Strength
Single Leg KB DL
4 sets of 6 reps (on each leg)
Increase weight each round.