CrossFit PPG – CrossFit
Crossfit Warmup (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Metcon (Time)
2015 Games Mashup
In teams of 2, complete the following with one partner working at a time.
Buy in : 60 wall balls 20/14 (non-working partner must hold a plank while ball is in motion)
Part 1: Double Hanger
200 Double-unders
30 Hang power clean & jerk 145/95
*Rest precisely 4 minutes, then
Part 2: The Sandwich
70 Calorie row
35 Shoulder-to-overhead 145/95
70 KB Swings 53/35
Cash out: 60 wall balls (non-working partner must hold a plank while ball is in motion)