CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Technique WOD
B: 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.
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, complete the following;
i. Alternating full rounds, complete as many rounds and reps as possible in 9 minutes of;
5 shoulder to overhead
10 KB Swings (53/35 lbs)
15 ABmat Situps
*** REST 2 MINUTES ***
ii. Alternating full rounds, complete as many rounds and reps as possible of;
7 Box Jump Overs (20/24″)
9 Russian Twist w/ KB (53/35)
11 Deadlifts
~ Suggested weight is 65% of athletes bodyweight