CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (4 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Hang Cleans (approx. 50% to 60% of 1RM)
9 Box Jumps (24/20)
*** REST 3 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
10 Deadlifts
15 Abmat Sit-Ups
*** REST 3 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Shoulder to Overhead
9 Wall Balls (20/14 lbs)
*** REST 3 MINUTES***
iv. Complete as many double under reps as possible in 5 minutes of;
800 m run
max double unders
* Partners will alternate full rounds
* Deadlift / S2OH weights will be same as HPC from section i.
* Run must be completed (broken up however needed) PRIOR to starting a double under count
* 800 meters is not a part of the rep count for iv