CrossFit PPG – CrossFit
A: Coach Led Warmup (No Measure)
B: Metcon (No Measure)
Every 2 minutes, for 18 minutes:
*Minutes 1-2, 7-8 & 13-14:
Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
*Minutes 3-4, 9-10 & 15-16:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
*Minutes 5-6, 11-12 & 17-18:
Toes to Bar x 16-20 reps
C: Metcon (4 Rounds for time)
Every 5 minutes, for 20 minutes (4 sets):
Row 500 Meters
40 Double-Unders
20 Hand Release Push-Ups