CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C:P: Metcon (3 Rounds for reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
12 Wall Balls (20/14 lbs)
8 Hang Power Cleans (75/55 lbs)
4 Burpee Box Jump Overs (24/20 In)
***REST 2 Minutes***
Then, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
15 KB Swings (53/35 lbs)
10 Push Press (75/55 lbs)
5 Air Squats
***REST 2 Minutes***
Then, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
20 Double Unders
10 Abmat Situps
5 Burpee Toe to Bars
If you do not have or want a training partner, complete C:S as an alternative
C:S: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 7 minutes of;
15 Wall Balls (20/14 lbs)
10 Hang Power Cleans (75/55 lbs)
5 Burpee Box Jump Overs (24/20 In)
***REST 2 Minutes***
Then, complete as many rounds and reps as possible in 7 minutes of;
15 KB Swings (53/35 lbs)
10 Push Press (75/55 lbs)
5 Air Squats
***REST 2 Minutes***
Then, complete as many rounds and reps as possible in 7 minutes of;
20 Double Unders
10 Abmat Situps
5 Burpee Toe to Bars