CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Push Press (3-3-2-2-1-1)
Custom Metcon
C: Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
20 Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.