CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Gymnastics
B: Gymastics EMOM
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: Handstand Pushup / PushUp
Minutes 5-6 & 11-12: Weighted Pull Ups (choose a weight to hold through both sections)
Spend 8-10 minutes warming these movements up and attack them in this EMOM. Find your progression and stick with it to work the skill. Don’t enter your score, this is a practice session, not training session.
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, complete the following for reps;
i. Alternating movements, complete as many rounds and reps as possible in 7 minutes of;
200m Run
18 Wall Balls (20/14)
16 KB Swings (53/35 lbs)
***REST 3 MINUTES***
ii. Alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
5 DB Deadlifts
5 DB Hang Power Clean
5 DB Front Squats
5 DB Shoulder to Overhead
* Suggested weights for DB’s are 50/35 lbs