CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

25 M AMRAP w/ partner or virtual partner

Split reps as needed

25 DB Hang Cleans (2 Bells or Bar or Straight Object)

25 Mountain Climbers (Slow Count) (*Partner Planks if not working)

25 OH Walking Lunge (with Bell or Bar or Straight object)

25 Jumps over partner or object 7″ off the ground *both partners jump 25)

25 DB Strict Press (or with barbell or Straight object)

25 Atomic Sit Ups (with Bell or straight object)

25 DB Rows (or with object or bar)

~Courtesy of Coach Lauren~
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Assessory Work

Glute Cash Out

50 seconds on—10 seconds rest for 7 mins

Min one- 50 sec L donkey kick

10 sec rest

Min two- 50 sec L fire hydrant

Rest

Min 3- R donkey kick

Rest

Min 4- R fire hydrant

Rest

Min 5 – Left leg raise with other heel on ground (hip bridge)

Rest

Min 6 Right one leg hip bridge

Rest

Min 7 both feet in ground hip bridge (squeeze but at top)