PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata (plate jumps, air squats, broad jumps, deep squat stretch hold (make sure hands are above head on upright)
Runner’s Lunge, Samson stretch, hamstring, scorpions, pass throughs, box steps ups, box jumps, bergener snatch with BB, OHS
Metcon
Benchmark #3 (Time)
21-15-9
• Overhead Squat (95/75) (P 135/95)
• Burpee Box Jump Over (24/20)
Metcon
Metcon (AMRAP – Reps)
10 Rounds
Bike 30 seconds – sprint
Rest: 30 seconds
Score is lowest number of cals
Share bikes with a partner – 1 Bikes while the other rests