CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
B: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following:
A: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
9 Squat Snatch
18 AbMat Situps
36 Double Unders or 72 single unders
***REST 3 Minutes***
B: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
250 / 200 m Row (scored as 250 for both)
20 Shoulder to Overhead
15 Pull Ups
***REST 3 Minutes***
C: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
10 Wall Ball Shots
10 Burpee Box Jump Overs
10 Power Cleans
~ Suggested weights for barbell work is 75/55 lbs
~ Suggested weight for WB’s is 20/14
D: Metcon (AMRAP – Reps)
OPTIONAL CASH OUT
2 Minutes of Max Rope Climbs as a team. Only one person may be on the rope at a time.