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