PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
400m run
couch stretch, fig 4, deep squat, lat pull down w/band, tricep stretch w/ band
(Jump squat, bridges, KB DL, KB swings) x2
Strength
Clean and Jerk (5×5)
Athletes choice whether it is power or squat and if it is push or split. Once they pick stick with it through the cycle.
Metcon
Metcon (AMRAP – Rounds and Reps)
Climb the Ladder
Starting with 2 and add 2 reps each round
2,4,6,8….
Box Jumps Rx(24/20) P(30/24)
Kettle Bell Swing Rx(53/35) P(70/53)