9/24/21 Flexy Friday

PG Crossfit – CrossFit9/25/21 Southern Maryland Regionals 10/16/21 PGCF Second Anniversary Celebration Community Workout and BBQStrengthStrict Press (5 X 5)Can increase weight but still be able to do 5 reps on the last set.StrengthBicep Curls (5 X...

9/23/21 Make Up 1 RM

PG Crossfit – CrossFit9/25/21 Southern Maryland Regionals 10/16/21 PGCF Second Anniversary Celebration Community Workout and BBQ – Workout at 10 AM followed by BBQStrengthMake Up 1 RM (Build to 1 RM)Deadlift, Overhead Squat, Clean and JerkIf you’ve...

9/22/21 Rowing Skill Work

PG Crossfit – CrossFit9/25/21 Southern Maryland Regionals 10/16/21 PGCF Second Anniversary Celebration! 10 AM community workout followed by BBQ!SkillRowing (Max cals each minute.)5 X Row 1 minute. Rest 1 minuteWork on rowing skill before workout.MetconMetcon...

9/21/21 Make Up Lift Day 1

PG Crossfit – CrossFitStrengthMake Up 1 RM (1RM)Spend 20 minutes building to 1 RM for DL, Overhead Squat, or Clean and JerkMetconMetcon (AMRAP – Rounds and Reps)10 Minute AMRAP 6 Pull Ups (P C2B) 8 Box Jump Overs (24/20)(P 30/24) 12 Sit...

9/20/21 Turkish Get Up

PG Crossfit – CrossFit9/25/21 Southern Maryland Regionals 10/16/21 PGCF Two Year Anniversary! 10 AM Community Workout. Bar B Que afterwards!StrengthTurkish Get Up (Build to heavy single, if proficient.)Warm up with lighter weights and try upside down...
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