CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (6-6-6 (Tempo))
Three sets of:
Back Squat x 6 @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5
Rest 2 minutes
(*31X1 means that there will be a 3 second descent, 1 second hold at bottom of squat, explode up, and 1 second hold at top)
Custom Metcon
C: Metcon (Time)
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups