CrossFit PPG – CrossFit
Crossfit Warmup (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Metcon (AMRAP – Rounds and Reps)
“Auggie”
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
52 Wall Ball Shots (20/14 lbs)
52 Power Cleans (95/65 lbs)
52 Burpees
52 Kettlebell Swings (53/35 lbs)
“Goat” Session
Take 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most to see in a WOD. Spent all 10 minutes hitting it hard!!! Be honest about your weaknesses here
“Hiding from your weaknesses is a recipe for incapacity and error.” – Coach Glassman