PG Crossfit – CrossFit

Metcon

Metcon (Time)

Rowing

2000M Row

Rest 4:00 minutes

Then, 5 Rounds

1 min at moderate row pace

30 sec at recovery pace

30 sec at sprint pace

1 min rest

Metcon

Metcon (Weight)

3 Sets for quality

8-12 Strict Pull Ups (1-2 Sets)

8-12 RDL (55-65% Unbroken)

8-12 Single DB Weighted Glute Bridges with 3 Sec Pause at Top

WORKOUT OF THE DAY