CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2 complete the following;
i. Alternating full rounds, complete as many rounds and reps as possible in 6 minutes of;
8 Box Jump Overs
8 High Hang Power Clean (75/55 lbs)
8 KB Swings (53/35 lbs)
** REST 2 MINUTES **
ii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
10 AbMat Situps
10 Hang Power Clean (75/55 lbs)
10 Air Squats
** REST 2 MINUTES **
iii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
12 KB Sumo Deadlift High Pull (53/35 lbs)
12 Power Clean (75/55lbs)
12 Wall Ball Shots (20/14 lbs)