CrossFit PPG – CrossFit
Warm-up
Custom Metcon
A: Coach Led Warmup (No Measure)
B: GOAT EMOM (AMRAP – Rounds)
GOAT EMOM
Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention.
For example;
Minute 1 complete 30 Dubs
MInute 2 complete 10 T2B
Minute 3 complete 15 box jumps
Minute 4 complete 30 dubs
Minute 5 … and so on.
C: Metcon (Time)
In teams of 2, alternate full rounds to complete 5 rounds each for time of;
200M Run
15 Chest to Bar Pull Ups
10 Deadlifts (225/155 lbs)