CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Seated Strict Press (3-3-3-3-3)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 3 reps
Use the time between sets to stretch calves and hip flexors.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Handstand Push-Ups
10 Pull-Ups
20 Russian Kettlebell Swings (53/35 lbs)
* RX+ – Strict Handstand Push Ups and Pull Ups