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