PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Bike – 2 X 30 sec arms. 30 sec legs. 1 minute both.
Couch stretch, Figure 4, hamstring stretch, Lat stretch, Simba.
Bar GM, Bar FS, Baby weight DL.
Strength
Deadlift (5 X 5)
Start at 50% and increase each set to reach 70%
Metcon
Metcon (2 Rounds for time)
3 rounds
• 12/10 Cal Bike
• 5 squat cleans (155/105)(P 225/155)
1 Minute Rest
3 rounds
• 5 front squats (same weight)
• 12/10 Cal bike
These should be sprints. Only do Performance if you’re comfortable with the heavy weight.
Rest is mandatory.
Score = Time for each part.