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)