CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B-Rx: Metcon (AMRAP – Reps)
Pair Up &Thrown Down (fun)
In Teams of 2, complete as many reps as possible in 35 minutes of;
30 Deadlifts
30 Bar Facing Burpees
400m Run
20 Deadlifts
20 Bar Facing Burpees
400m Run
10 Deadlifts
10 Bar Facing Burpees
400m run
Rest 5 minutes
10 Thrusters
10 Pullups
400m Run
20 Thrusters
20 Pullups
400m Run
30 Thrusters
30 Pullups
400m Run
*Split work as needed including Run
* 185/125 Deadlift
* 75/55 Thruster
* Run is 40 reps (1 per 10m)
B-Rx+: Metcon (Time)
Pair Up & Throw Down (competition)
In teams of 2, complete the following for time;
30 Synchro Deadlifts
30 Synchro Bar Facing Burpees
400m Run together
20 Synchro Deadlifts
20 Synchro Bar Facing Burpees
400m Run together
10 SynchronDeadlifts
10 Synchro Bar Facing Burpees
400m Run together
Rest 5 minutes
10 Synchro Thrusters
10 Synchro Pullups
400m Run Together
20 Synchro Thrusters
20 Syncro Pullups
400m Run Together
30 Sy Thrusters
30 Synchro Pullups
400m Run Together
* 185/125 Deadlift
* 75/55 Thruster
* 35 Minute Time cap
Homework
C: Metcon (No Measure)
As we prepare to pay tribute and honor Lt. Murphy on Memorial Day, please take a moment to read the following.
Note: This is NOT for time ;)-
If you have time, I also suggest a viewing of the movie depicting his life…and his loss.
Lone Survivor
https://www.imdb.com/title/tt1091191/