CrossFit PPG – PPG Shape
warm: Warm-up (No Measure)
Warm Up
30 Jump Ropes
10 Sampson
calf Stretch
10 high Knees
10 Butt Kicks
WOD: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of
Push Press
Air Squats
Sit-ups
Jump Ropes x 3
Athlete will do 10 Push Press, 10 air squats, 10 sit-ups, and 30 jump ropes,
then 9 push press, 9 air squats, 9 sit ups, 27 jump ropes
and so on until 1
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Cool: Warm-up (No Measure)
200m walk
30 sec pigeon
30 sec calf stretch
30 sec arm across body