PG Crossfit – CrossFit
July 5th – Independence Day Community Workout – Invite friends and family! 8 AM and 9:30 AM classes only.
Skill
Turkish Get Up (5 Sets of 2 on each side)
If athlete is proficient at TGU, do the designated number of sets/reps and increase weight each set. If athlete is still learning, stay light and work on form.
12 Minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 minutes
35/25 Cal bike Buy in.
Time remaining, AMRAP 12 DL (245/165). 12 Bar Facing Burpees.
Rest 3 minutes.
5 minutes
35/25 Cal Bike buy in.
Time remaining, AMRAP 8 DL 315/205. 8 Burpee BJ.
Rest 3 minutes.
5 Minutes 35/25 Cal Bike Buy in.
Time remaining, AMRAP 4 DL 385/265. 4 Burpee BJO.
Score is total rounds and reps.
Warm-up
Warm-up (No Measure)
Bike 30 seconds with arms, 30 seconds with legs, 1 minute with both X 3
Inchworms, pigeon, up/downs (burpees without push up or jump), jump squats, banded good mornings.