PG Crossfit – CrossFit
August 8 – PGCF Tubing
Strength
Overhead Squat (E2MOM X 5)
Warm up to 50% and then increase each set to reach 70%.
Metcon
Metcon (Time)
4 Rounds
• 10 Dumbbell Power Clean (50/35)
• 3 Muscle Ups
• 10 Weighted Step Ups (50/35)
Warm-up
Warm-up (No Measure)
3 X Bike – 30 sec light, 20 sec medium, 10 sprint
Runner’s lunge, pigeon, duck walk, lat stretch, PVC passthroughs.
DeepSquat Activation alternating with an active hang.
EMOM hollow rocks, kip swings, kips swings with big pull downs, hip to bar, BMU
DB DL, DB HP, DB Cleans