CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E2MOM – 10 Minutes)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
3 Shoulder Press (55/75/95 lbs)
6 Pull-Ups
12 Overhead Squats (55/75/95 lbs)
Rx+ ~ Handstand Pushups / Strict Pull Ups / Alternating Pistols (single-leg squats)