CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (6 Rounds for reps)
Every 4 minutes, for 32 minutes (8 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
2 Minutes of Burpee Box Jump-Overs (24″/20″)
2 Minutes of Assault Bike (for calories)
400 Meter Run
Note number of calories/reps achieved in each set.
* Total calories on Rower, BBJO, and Calories on AB for each round
*You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
Core Cashout
C: Tabata Sit-ups (8 Rounds for reps)
8 Rounds 20 seconds of work / 10 seconds of rest.