CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (95/65 lbs)
Minute 5 – 12 Push Ups + 6 Squats
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Rx+ ~ 12 Chest to Bar Pull Ups / 8 Handstand Push Ups
Core Development
C: Metcon (Time)
Core Cashout:
75 Abmat Situps for time