CrossFit PPG – CrossFit
Technique WOD
A: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Warm-up
B: Athletes Choice (No Measure)
10 Minutes
Custom Metcon
C: Metcon (Time)
In teams of 2 complete the following for time;
Buy-in: Row 500m each
Each person completes the total reps for each set.
10 – Med Ball Twists to Wall (slow count 1-1-2-2-3-3 etc)
20 – Med Ball Situps (over head to front of toes)
30 – Clean & Jerk (95#/135#)
40 – Wall Ball
50 – KB Swings
* One person must be rowing the entire time.
** You can split up reps, but you cannot move to the next set until all reps are done on the current set for both partners.
https://www.youtube.com/watch?v=sSf4Nf4-5hE