PG Crossfit – CrossFit
Metcon (Time)
EMOM x12
Min 1: Max Cals on Cardio Machine of Choice
Min 2: Rest
Then in 15 min complete
80 Box Step Ups
60 Double Unders
40 Sit ups (P GHDs)
20 Push Ups
Partition part b as desired
Score is max cals on part A (enter in below spot) AND time for part B.
Metcon (6 Rounds for calories)
Max Cals Score
Accessory Work
3 sets of 10
Tricep extensions
Bicep curls
Shoulder superset( 1 lateral raise + 1 front raise)
V-Ups
Dumbells should be light enough to perform full set unbroken, stay slow and controlled