CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Gymnastics
B: Skill Work (1-1-1)
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
Custom Metcon
C: Metcon (Time)
Complete the following for time;
20 Wall Ball Shots (20/14 lbs)
20 Hang Cleans (95/65 lbs)
20 Pull Ups
20 Deadlifts
20 Push Ups
20 Box Jumps (24/20″)
20 KB Swings (53/35 lbs)
20 Toe to Bar
20 Air Squats
20 Hang Snatch
20 Double Unders
20 Situps
20 Burpees
* Athletes will complete a 200m run between each movement. They are to be done in order. The time will expire after the 200m run following the burpees.