CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (Time)
In teams of 2, complete the following for time;
Buy in : 1000 m row
Then;
10-9-8-7-6-5-4-3-2-1
Pull Ups
Med Ball Squat Cleans (20/14lbs)
Shoulder to Overhead (95/65lbs)
Wall Ball Sit ups (Ball touches over the head, ball touches in front of the feet)
Cash out: 800 m run
* Only one person may work at time…including buy in / cash out
* Alternate all movements with Partner. Example, Partner A does 10-10-10-10, Partner B does 10-10-10-10. Partner A does 9-9-9-9, Partner B does 9-9-9-9, etc….
* If you don’t have or want a training partner, complete B2
B2: Metcon (Time)
Complete the following for time;
Buy in : 500 m row
Then;
10-9-8-7-6-5-4-3-2-1
Pull Ups
Med Ball Squat Cleans (20/14 lbs)
Shoulder to Overhead (95/65lbs)
Wall Ball Sit ups (Ball touches over the head, ball touches in front of the feet)
Cash out: 400 m run