CrossFit PPG – CrossFit
A: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
B: GYMNASTICS WORK (None)
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
C: Metcon (Time)
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)