CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
B: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
C: Metcon (4 Rounds for reps)
A.
In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats
Rest exactly 4 minutes, and then . . .
C.
In 5 minutes, complete the following:
Run 600 Meters
Complete as many ground to overhead as possible (95/65 lbs)
Rest exactly 4 minutes, and then …
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65lbs)
10 Toes to Bar