CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Single arm DB Overhead Squat (5 Reps right / 5 reps left)
Spend 20 minutes to find todays 10 rep max (5 each arm). This is a new movement for most, do not increase weight until your technique is impeccable
“Technique before intensity”
C: GYMNASTICS WORK
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
This is an extended session. Spend 5-6 minutes per station maximizing your effeciency in these movements. If you have yet to achieve them, your coach will assist you with progression work or skill building excercises;
1. Muscle up / Kipping
2. Hand Stand Push Ups
3. Pistols / single leg sqauts
D: Metcon (AMRAP – Reps)
3 sets for max reps/calories:
30 seconds of Assault Bike (for calories) or Concept 2 Rower
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds