CrossFit PPG – CrossFit
A: Coach Led Warmup (No Measure)
B: 20:00 gymnastic work (PPG Pick ’em)
Pick any gymnastics movements and spend 20:00 working on it.
Pick any 3 movements and spend 20 minutes working the skill.
– Your goal is to complete the assigned number of reps for the 3 you choose
– Break them up however you want
– Don’t hide from your weaknesses
– If time remains, pick a 4th
Double Unders – 250 reps
Pull Ups – 100 reps
Toe to Bars – 100 reps
Box Jumps – 100 reps
KB Swings – 100 reps
Chest to Bar Pull Ups – 50 Reps
Pistols – 50 reps
Handstand Push ups – 50 reps
Muscle Ups – 20 reps
Rope Climbs – 20 reps
C: Metcon (Time)
Five sets of:
10 Shoulder to Overhead (155/105)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go.