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