CrossFit PPG – CrossFit
A: Coach Led Warmup (No Measure)
Technique WOD
B: GYMNASTICS WORK
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
C:P: Metcon (3 Rounds for reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
15 Wall Balls (20/14 lbs)
10 Hang Power Cleans (75/55 lbs)
5 Burpee Box Jump Overs (24/20 In)
***REST 2 Minutes***
Then, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
15 KB Swings (53/35 lbs)
10 Push Press (75/55 lbs)
5 Air Squats
***REST 2 Minutes***
Then, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
20 Double Unders
10 Overhead Squats (75/55 lbs)
5 Burpee Pull Ups
Custom Metcon
C:S: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 7 minutes of;
15 Wall Balls (20/14 lbs)
10 Hang Power Cleans (75/55 lbs)
5 Burpee Box Jump Overs (24/20 In)
***REST 2 Minutes***
Then, complete as many rounds and reps as possible in 7 minutes of;
15 KB Swings (53/35 lbs)
10 Push Press (75/55 lbs)
5 Air Squats
***REST 2 Minutes***
Then, complete as many rounds and reps as possible in 7 minutes of;
20 Double Unders
10 Overhead Squats (75/55 lbs)
5 Burpee Pull Ups