CrossFit PPG – CrossFit
Mobility WOD
A: Mobility (No Measure)
Warm-up
B: Coach Led Warmup (No Measure)
Custom Metcon
C: Metcon (No Measure)
EMOM – 10 Minutes
Every minute on the minute for 10 minutes, complete the following;
Odd: Strict Pull Ups 6-8 reps
Even: Double Unders x 30 reps
Use this opportunity to work on technique, strength, and skill.
If you’re using assistance for the pull ups, use the same level of assistance for every set.
Metcon
D: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
* Please note your 1k Row time for Part E.
E: 1000m Row (Time)
Max Effort 1000m Row
* Please enter row time from “Jackie”. It’s understood it may not be a max effort but will establish a baseline for athletes without a time.