CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Custom Metcon
Saturday Partner Workout
Metcon (3 Rounds for reps)
In teams of 2, complete the following;
A: Complete as many rounds and reps as possible in 7 minutes of;
5 Pull-ups
10 Push-ups
15 Air Squats
*** REST 2 Minutes ***
B: Complete as many rounds and reps as possible in 7 minutes of;
100 m Run (each 10 m counts as 1 rep)
10 Lunges (slow count)
10 Sit-ups
*** REST 2 Minutes ***
C: Complete as many rounds reps as possible in 7 minutes of;
10 KB Swings
100 m Run (each 10 m counts as 1 rep)
10 KB Squats
~ Each round total is 30 reps. Record reps for each round
~ Partners can divide work as desired, but alternating movements is suggested.
~ There is no Rx weight for the KBs, but 53/35/18 is suggested.
~ Use a weight that you feel will give you a good workout.
Coach Led Cooldown
Cool down (No Measure)
Coach led stretches and mobility