CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (5-3-2-1-3)
Deadlift
* Set 1 – x 5 reps
* Set 2 – x 3 reps
* Set 3 – x 2 reps
* Set 4 – x 1 rep
* Set 5 – x 3 reps
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest approximately 2 minutes between lifts
Perform these with PERFECT posture and mechanics.
Custom Metcon
C: Metcon (Time)
“LUCKY SEVENS”
In teams of 2, alternate full rounds to complete 7 rounds each for time of;
7 Burpee Box Jump Overs (24/20)
7 Russian Twist (45/25lbs)
7 Alternating Overhead Walking Lunge (45/25)
7 Kettlebell Swings (53/35 lbs)
~ Twists / OWL are slow count.