PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

row bowling – 3-4 frames

F2I, inchworm->cobra, simba, duck walk (deep squat walk, heel toe)

(Banded back squats, banded press, handstand hold) – x2

Strength

Floor Press (Death By – each minute add one rep)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1:00 – Back squat (135,105)

1:00 – HSPU

1:00 – Abmat sit-ups

1:00 – Shoulder to overhead (135,105)

1:00 – Row Calories

1:00 – Rest

WORKOUT OF THE DAY