CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Metcon
Part 1 – Individual
Everest (AMRAP – Rounds and Reps)
7 minute AMRAP:
10 Burpees
20 Air squats
40 Mountain Climbers
20 Sit-ups
10 Push-ups
Rest exactly 3 minutes and then with a partner, complete Part 2
Custom Metcon
Part 2 – Partner
Metcon (AMRAP – Rounds and Reps)
With a Partner, 14 min AMRAP:
30 KB Swings
30 KB Sumo Deadlift High Pulls
20 KB Goblet Squats
20 Pull-ups
200 m Run (100 each) or 250 m Row (125 each)
2 Rope Climbs
* One partner works at a time. Divide reps with partner as you see fit.
* There is no Rx weight for the KB. Use a weight that will allow you to get a good workout.
Coach Led Cooldown
C: COOL DOWN (No Measure)
Coach led stretches and mobility