CrossFit PPG – CrossFit
Warm-up
B: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
B: Metcon (AMRAP – Rounds)
Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 300 Meter Run
Station 2 – 25 Wall Ball Shots (20/14 lbs)
Station 3 – 300 Meter Run
Station 4 – 25 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)
Custom Metcon
Core Development
C: Metcon (Time)
“Core Cashout”
For time, complete;
50 Wall-ball sit ups
50 Wall-ball Russian Twists with straight legs (4-6″ off of the ground)