CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Weightlifting
B: Pendlay Row (3-3-3)
Custom Metcon
C: Metcon (Time)
In teams of 2, complete the following for time;
a. Alternating movements, complete 6 rounds total of;
12 Push Press
14 Wall balls (20/14 lbs)
16 Abmat Situps
*** REST 3 MINUTES ***
b. Alternating full rounds, complete 6 rounds total of;
4 Bar Over Burpees
6 Ground to Overhead
8 Pull Ups
~ suggested weight for barbell is 95/65 lbs.
~ This should represent 40% to 50% of your 1RM..if suggested weights are too heavy, scale accordingly so that the movements can be completed in no more than 2 sets.