PG Crossfit – CrossFit
June 19th – Juneteenth workout
June 19th at 10:30 AM – Nutrition Seminar
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Alternating DB Strict Press (light weight)
• 10 Standing Pigeons
• 30 Second Frog Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
• 12/10 Cal Bike
• 5 Strict Press (65% of 1RM)
Rest 3 minutes
AMRAP 12 Minutes
• 100 m Farmer’s Carry (70/53)
• 15 Med Ball Cleans
Accessory Work
Yoga Flow
Depending on time, work through long yoga poses.