CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (3-3-3-3-3)
*Deficit deadlift ~ Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
*Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of;
15 Deadlifts (225/155 lbs)
15 AbMat Situps
15 Hand Release Pushups
Rx+
* GHD sit-ups
* Handstand Pushups
For those new to The GHD, Coaches will provide a progression in which you will NOT be allowed to go past parallel.
Compare to 01/12/2017