CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (2 Rounds for reps)
1. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
12 KB Swings (53/35lbs)
8 Single DB Hang Clean & Jerk (50/35 lbs)
6 Burpee Box Jump Overs (24/20 in)
***REST 3 Minutes***
2. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of;
12 AbMat Situps
8 Single Dumbbell G2OH (both hands must hold the dumbbell throughout the movement) (50/35lbs)
6 Deadlift (135/95 lbs)