CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: DB Complex (1-1-1-1-1)
Complete the following sequence in order;
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Prss
Movement will be continuous and athletes may not drop the DB’s. Work up to today’s highest weighted complex.
During rest period, attempt burpee box step ups with Dumbbells at varying weights.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of;
40 double-unders
20 calorie row
10 burpee box jump overs (20/24 ins)