CrossFit PPG – CrossFit
A: Athletes Choice (No Measure)
10 Minutes
B: Metcon (AMRAP – Rounds and Reps)
In Teams of Two complete the following for rounds and reps in 24 Minutes:
18 Box Jumps
18 DB Thrusters (50/35/20)(One Arm)
18 DB Box Step Overs (50/35/20)
30 Hollow Rocks
18 Renegade Row (50/35/20)
18 DB OHS (50/35/20) (one arm)
18 STO (50/35/20) (one arm)
30 Cal Bike or Row* Can be done at any time in cycle
300 M Run (together)
C: Metcon (Distance)
At Wesleyan School Track:
Aerobic Capacity following the 9 AM workout.
Warm:
10 sets of 100M Run at 50-60%
Drills:
Skip 100M
Bound 100M
High Knees 100M
Run Backwards 100M
Ladder Workout:
Sprint 100M, jog 100M
Sprint 200M, jog 200M
Sprint 400M, jog 400M
Sprint 600 M, jog 600M
Sprint 400M, jog 400 M
Sprint 200M, jog 200M
Sprint 100M, jog 100M
Cool Down:
800 M or (stadiums ;))