CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Metcon
B: GOAT EMOM (AMRAP – Rounds)
GOAT EMOM
Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention.
For example;
Minute 1 complete 30 Dubs
MInute 2 complete 10 T2B
Minute 3 complete 15 box jumps
Minute 4 complete 30 dubs
Minute 5 … and so on.
Custom Metcon
C: Metcon (4 Rounds for reps)
Complete as many reps as possible in 2 minutes of;
A. 200M Run
Max effort Wall Balls (20/14 lbs)
B. 200M Run
Max effort KB Swings (53/35 lbs)
C. 200M Run
Max Effort Box Jumps (24/20 In)
D. 200M Run
Max Effort Double Unders
*Rest 2 minutes between sections
*Score is number of reps for each movement