CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Technique WOD
B: Warm-up (No Measure)
Rowing Technique, Tips, & Strategies
Coach led instruction on the points of performance on the C-2.
Topics include; Grip, Damper purpose and settings, sequence (legs/hips/arms), foot position etc…
Custom Metcon
C-1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees
10 Squats
15 Abmat Situps
20 Hang Power Cleans (95/65 lbs)
Rest exactly 3 minutes then complete part C-2.
C-2: Metcon (AMRAP – Rounds and Reps)
Complete as may rounds and reps as possible in 10 minutes of:
20 calorie row
40 double unders