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.


10 sets of 100M Run at 50-60%


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 ;))