9/23/2020 Double Unders

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 15 Penguin Claps • 5 Sets of 3 Sotts Press • 10 LungesSkillDouble Unders Flight Simulator for those proficient at DUs  DU – progression • Single unders with elbows tight, feet together, tight core •...

9/22/2020 Turkish Get Up

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Long lunges with twist • 10 Banded pull aparts • 10 90X90 right angle hip openerStrengthTurkish Get Up (5 sets of 3 on each side increasing weight.)MetconMetcon (Time)Punishing Karen 150 Wall Balls...

9/21/2020 Bear Complex

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 30 Second wrist mobility • 10 Lateral lungesStrengthBear Complex (Achieve 1 RM)Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back SquatKeep the reps low during warm up...

9/20/2020 Bear Complex

PG Crossfit – CrossFitWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 30 Second wrist mobility • 10 Lateral lungesWarm-upStrengthBear Complex (Achieve 1 RM)Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back SquatKeep the reps low during warm up...

9/19/2020 CrossFit Games Day 1 Workout

PG Crossfit – CrossFitAthletes will have the option to do the workout as prescribed or with a partner. Both are listed here.MetconMetcon (Time)Friendly Fran 3 Rounds • 21 Thrusters (115/85) • 21 CTB 2 minute transition/rest Damn Diane 3 Rounds • 15 Deadlifts...
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