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 (AMRAP – Reps)
For max reps (or calories):
60 seconds of Concept 2 rower
Rest 60 seconds
60 seconds of Bar Facing Burpees
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (95/65 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00. During this time, calculate your reps for Part B and write them down so you have a goal for each set in part C. Then
C: Metcon (2 Rounds for reps)
Every minute, on the minute, for 12 minutes (2 sets) of:
Minute 1 –Concept 2 row for Calories
Minute 2 – Bar Facing Burpees
Minute 3 – Toes to Bar
Minute 4 – Double-Unders
Minute 5 – Front Squats
Minute 6 – Push-Ups
* The target here is 65 to 70% of the rep count from Part B for each movement.