CrossFit PPG – CrossFit
For those wrapping up the Fit Life Challenge, if you haven’t already, be sure to complete your post-challenge weigh-ins and workout BEFORE you end the challenge and remember to submit your scores at:
http://FitLifeInsight.com/challenge-scores/
to be eligible to win the prizes.
Warm-up
A: Coach Led Warmup (No Measure)
Warm-up + skill review of all movements in today’s workout with emphasis on Med Ball Squat Cleans, Atomic Sit-ups, Overhead Plate Lunges, Bent-over Plate Rows and Sumo Deadlift High Pulls
Metcon
Part 1 – Individual
[Note: This ‘Individual’ time is allocated here to allow those who participated in the Fit Life Challenge the time to complete their post-challenge workout. You can use this time to complete the CF-PPG Baseline workout OR the Individual workout shown below]
B:1: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
40 Double Unders (or 120 singles)
10 Burpees
10 Box Jumps
10 Med Ball Squat Cleans
Rest exactly 3 minutes and then complete Part 2 with a partner
B:2: Baseline Test (Time)
500m Row
40 squats
30 situps
20 pushups
10 pullups
Custom Metcon
Part 2 – Partner
C: Metcon (AMRAP – Rounds and Reps)
“Plate & Bell”
With a Partner, 16 min AMRAP:
10 Atomic Sit-ups w/ Plate
10 Burpees to Plate
20 Overhead Plate Lunges
20 Bent-over Plate Rows
30 KB Swings
30 KB Sumo Deadlift High Pulls
2 Rope Climbs
* One partner works at a time. Divide reps with partner as you see fit.
* There is no Rx weight for the Plate or KB (it may be 45/25/10 and 53/35/12 or any weight that will allow you to get a good workout)
Coach Led Cooldown
C: COOL DOWN (No Measure)
Coach led stretches and mobility