CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E2MOM – 8 Minutes)
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 1 rep @ 95+%
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 Push Ups
8 Pull Ups
12 Squats
Rx+ ~ Handstand Push Ups / Strict Pull Ups / Alternating Pistols