PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
F2I, Inch worms to downward dog – peddle feet, scorpions on back, roll throughs, bridges, banded front squats, banded good mornings
Toes 2 upright, Knees to 90, knees to chest, knee to elbow, toes to bar
Accessory Work
10 minute EMOM
Hip Thrust – Odd
Windmill – Even
Hip Thrusts (10-15)
Windmill (5 per side)
Metcon
Metcon (AMRAP – Rounds)
15 Min AMRAP
8 – Toes to Bar
8 – Single Arm Thruster (50,35)
16 – Alt lunges – single DB goblet (50,35)