PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 50 Single Unders

• 3 KB DL, 3 KB Hip Thrust, 3 Russian KBS, 3 KBS (light KB)

• 1 Wall Walk

Skill

Double Unders

 Flight Simulator for those proficient at DUs

 DU – progression

• Single unders with elbows tight, feet together, tight core

• Single unders with high jump

• Penguin claps

• Single, single double

Metcon

Metcon (Time)

4-3-2-1

• Rope Climbs (P Leg less)

40-30-20-10

• Kettlebell Swings (53/35) (P 70/53)

4-3-2-1

• Handstand Push Up (P Strict)
25 Minute time cap

WORKOUT OF THE DAY