CrossFit PPG – CrossFit
A: Shoulder Warm Up (No Measure)
300 meter row
10 m butt kickers
10 m high knees
10 m toy soldier
15 PVC passovers
15 Push-ups
Banded shoulder mobility
B: Weighted Pull-ups (1-1-1-1-1)
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable as long as full lockout is establish at the beginning of the rep)
C: Metcon (Time)
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
D: Metcon (AMRAP – Reps)
Cashout
AMRAP 8:
10 Wallballs (20/14)
20 Double-Unders