CrossFit Prince George – WOD

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Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each

Cal Row (stays same each round)

Squat → FS → OHS (pvc)

Push-up→ Ring Support → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Push Press (3-3-3-3-3)


Push Press*

*Build to 3RM Push Press.


Metcon (3 Rounds for reps)


2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.

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