CrossFit PPG – CrossFit

Warm-up

A: Athletes Choice – 15 (No Measure)

Spend 15 minutes stretching, rolling, banding, and preparing to WOD.

Make-Up Day

B: Metcon (No Measure)

Make Up Session

If you choose, please take this opportunity to make up a workout / lift that you missed in the recent past. This will be contingent on the coach’s ability to run the clock against the class, equipment availability, and space for regularly scheduled class.

Weightlifting

C: “Pick your Poison” (1-1-1)

Choose a lift you need to work on…you have 20 minutes to master the technique

Custom Metcon

D: Metcon (3 Rounds for reps)

In teams of 2, alternating full rounds, complete the following;

i. As many rounds and reps in 6 minutes of;

10 Calorie Row

8 Pull Ups

** REST 2 MINUTES **

ii. As many rounds and reps in 6 minutes of;

20 Double Unders

8 Wall Ball Shots (20/14lbs)

** REST 2 MINUTES **

iii. As many rounds and reps in 6 minutes of;

10 Plate Overhead Walking Lunge (45/35 lbs)

8 Toes to bar