PG Crossfit – CrossFit
We are beginning our CrossFit Open Prep for the next couple of months. We hope eveyrone will sign up for the Open – PGCF will host Friday Night Lights – details to follow.
Strength
Front and Back Squats (EMOM X 8)
Minute 1: 5 Front Squat
Minute 2: 10 Back Squat
The weight should be 50% of your 1 RM. Working on form. Stay light.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
36 Double Unders
12 Front Squats (115/85)
6 Chest to Bar Pull Ups
~Rest 5 Min~
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
36 Double Unders
8 Front Squats (135/95)
6 Chest to Bar Pull Ups
~ 5 Min Rest~
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
36 Double Unders
6 Front Squats (155/105)
6 Chest to Bar Pull Ups