CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Metcon
B: Make Up Session (No Measure)
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 (AMRAP – Rounds and Reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 14 minutes of:
150M Run
11 Abmat Situps with Wallball (20/14 lbs)
7 Wall Balls (20/14 lbs)
3 Sandbag Cleans over Shoulder *
* There is no weight supplied for this new movement. Spend some time in Sections A,B, or C to become acclimated with your form and execution