CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
Team: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps;
A. Alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
6 Wall Balls (20/14 lbs)
12 KB Swings (53/35 lbs)
24 Double Unders
*** REST 2 Minutes ***
B. Complete as many reps as possible in 7 minutes of;
600M Run*
Max Effort 15′ rope climbs
*** REST 2 MInutes ***
C. Alternating full rounds, complete as many round as reps as possible in 7 minutes of;
5 Burpee Box Jump Overs (24/20 ins)
10 DB Deadlifts (50/35 lbs)
* Partners will run together and both much touch the rope before the rope ascents can begin.
Indiv: Metcon (3 Rounds for reps)
Complete the following for reps;
A. Complete as many rounds and reps as possible in 7 minutes of;
6 Wall Balls (20/14 lbs)
12 KB Swings (53/35 lbs)
24 Double Unders
*** REST 2 Minutes ***
B. Complete as many reps as possible in 7 minutes of;
600M Run
Max Effort 15′ rope climbs
*** REST 2 MInutes ***
C. Complete as many round as reps as possible in 7 minutes of;
5 Burpee Box Jump Overs (24/20 ins)
10 DB Deadlifts (50/35 lbs)
Core Development
C: Metcon (No Measure)
Complete reps of 10,9,8,7,….1 of:
Hollow Rocks
PVC Sit Ups
https://www.youtube.com/watch?v=-OmAfmKB0KA