PG Crossfit – CrossFit

July 5th – Independence Day Community Workout – Invite friends and family! 8 AM and 9:30 AM classes only.


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 (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 (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.