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.
Custom Metcon
C: GOAT EMOM (AMRAP – Rounds)
GOAT EMOM
Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention.
For example;
Minute 1 complete 30 Dubs
MInute 2 complete 10 T2B
Minute 3 complete 15 box jumps
Minute 4 complete 30 dubs
Minute 5 … and so on.
Metcon
D: Isabel (Time)
For Time: 30 Snatches, 135# / 95#