CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, alternating full rounds, complete the following for time:
I. Complete as many rounds and reps as possible in 6 minutes of;
5 Push Press (95/65 lbs)
7 KB Swings (53/35 lbs)
9 Wall Ball Shots (20/14 lbs)
*** REST 3 MINUTES ***
II. Complete as many rounds and reps as possible in 6 minutes of:
5 Single DB Devil’s Press (50/35)
7 Hang Power Clean (95/65 lbs)
27 Double Unders
Homework
D: Metcon (No Measure)
Hero WODS are special in the CrossFit community. They are about paying tribute to those that have sacrificed everything for our neighborhoods, our families, and our nation. They are not about PR’ing or ‘winning’…rather they are there to give us the opportunity to self reflect and they are there to encourage us to never quit. They are also there to remind us what we do in here is not only physical, but spiritual and emotional and sometimes requires us to believe that we have no limitations on what we can accomplish individually or together as a community.
I encourage each of you to learn about Murph which is the hero workout the entire CrossFit community does each and every Memorial Day. We will join them on Monday in his honor.
His story will forever change you.
~ Coach Steve