CrossFit PPG – CrossFit
A: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
B: Coach Led Warmup (No Measure)
C: Deadlift (E2MOM -10 Minutes)
Every 2 minutes, for 10 minutes (5 sets):
Deadlift
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
D: Deadlift (Max Effort)
One set of:
Deadliftt x Max Unbroken Reps @ 75% of Body Weight
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
E: Metcon (Time)
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots
*Scale as needed in prep for 16.4