CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.

Custom Metcon

B: Metcon (AMRAP – Rounds)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – 20/16 Calories of Assault Bike

Station 2 – 12 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

Mobility WOD

C: Post WOD Stretching (No Measure)

Coach led cool down / stretch.