CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Metcon
B: “Goat” Session
Take 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most to see in a WOD. Spend all 10 minutes hitting it hard!!! Be honest about your weaknesses here.
“Hiding from your weaknesses is a recipe for incapacity and error.” – Coach Glassman
Custom Metcon
C: Metcon (3 Rounds for reps)
A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
B.
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
C.
Complete as many reps as possible in 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups