CrossFit PPG – CrossFit
Welcome Coach Derek!!!
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
A: Front Squat (3-2-1-3-2-1)
Six sets of:
Front Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (53/35 lbs)
10 Wall Ball Shots (20/14 lbs)