CrossFit PPG – CrossFit
Warm-up
Athletes Choice (No Measure)
10 Minutes
Metcon
B: GOAT EMOM (AMRAP – Rounds)
GOAT EMOM
Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention.
For example;
Minute 1 complete 30 Dubs
MInute 2 complete 10 T2B
Minute 3 complete 15 box jumps
Minute 4 complete 30 dubs
Minute 5 … and so on.
Custom Metcon
C: Metcon (5 Rounds for reps)
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds