PG Crossfit – CrossFit

Deadlift (- RX –
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.)

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

10 good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Skill Work (Checkmark)

Post-workout:

5 sets:

:30 hand-release push-ups

:30 ring support hold

Stretching (Checkmark)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

WORKOUT OF THE DAY