CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Technique WOD
B: GYMNASTICS WORK (1-1-1)
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
For this session we will focus on pull ups, chest to bar pullups, kipping, butterfly’s, and bar muscle ups.
Custom Metcon
C: Metcon (5 Rounds for time)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Hand Release Push Ups
Station 3 – 25/20 calories of AB
Station 4 – 25 Toes to Bar
Station 5 – 10 DB Renegade Row (Push-Up, Row Left, Push-Up, Row Right = 1 rep)
The athletes score will be the SLOWEST time for each component across the 3 work opportunities.
Ex. If an athlete has row times of 1:12. 1:20, and 1:14…their score for the 1st entry is 1:20. They will repeat this for the other 4 stations for a total of 5 times entered.