CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Elevated Deadlift (3-3-3)
Elevated Deadlift x 3 reps
* Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops.
* The point is to over-emphasize the bottom load position
Rest 60 seconds
10 V-Ups + 5 Hollow Rocks between sets
Custom Metcon
C: Metcon (Time)
In teams of 2, complete the following for time;
i. Alternating full rounds, complete 6 rounds each of;
7 Deadlifts (95/65 lbs)
7 Pull Ups
***REST 3 Minutes***
ii. Partners will then alternate full rounds to complete 6 rounds each of;
7 Wall Balls (20/14 lbs)
7 Single DB Shoulder to Overhead (50/35 lbs)
7 Sit Ups