CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Gymnastics
B: GYMNASTICS WORK
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Custom Metcon
C: Metcon (6 Rounds for reps)
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 50 Pull Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
– Mark time of completion for EACH section.
– DNF in a section equals 5:00 Minutes.