CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
~ On a running clock, spend the first 5-6 minutes doing dead-stop pause squats for 4 FULL seconds
C: Front Squat (4-4-4)
Find today’s 4 rep max
Custom Metcon
D: Metcon (Time)
Four rounds for time of:
5 Front Squats (185/135 lbs – taken from floor)
10 Pull-Ups
15 Calories of Rowing (of Assault Bike)