CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Gymnastics
B: Metcon (No Measure)
Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Custom Metcon
C: Metcon (Time)
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups