CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Foot elevated split squats (8-8-8-8)
Front-Foot Elevated Split Squats x 8 reps each leg (place front foot on a 4″ platform – a plate or stacked plates should work)
* In between sets work 8-10 reps of ring push ups. Work on stability, range of motion, and explosive power.
Custom Metcon
C: Metcon (4 Rounds for reps)
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Ground to Overhead (135 /95 lbs)
Rest 2 minutes
* Suggested scaling is to a run distance that can be completed in less than 2:15.
* Count only Ground to Overhead reps, exclude the run.