CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Gymnastics
B: Muscle Up, Hand Stand, Pistol
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
* If additional time is needed, pick 1 or 2 movments to focus on during the duration of the skill session.
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of two, alternating movements, complete as many rounds and reps as possible in 8 minutes of;
10 Wall Balls (20/14 lbs)
10 DB Deadlifts
10 ABmat Situps
***REST 4 MINUTES****
Then, alternating movements, complete as many rounds and reps as possible in 8 minutes of;
100M Run
10 Single Arm Overhead Walking Lunge (Alternate full walks with right and left)
10 Dynamic Push ups
* Suggested for Dynamic Push Ups is 3 stacked 45’s for males, 1 for females