CrossFit PPG – CrossFit
Warm Up (No Measure)
2 Rounds
250M Row (Damper on 10)
10 Shoulder Taps (sub 30s HS Hold)
10 V-ups (with PVC)
10 Ring Rows
10 Overhead Walking Lunge (PVC)
Back Squat (1×8)
Four sets of:
Back Squat x 8 reps
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps (3 second pace on ascent and descent)
Rest 90 seconds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with Bumper Plates (45/25 each hand)
30 Double-Unders