CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
B: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
“2017”
In teams of 2, complete as many rounds and reps as possible in 20:17 of;
20 (total) Wall Balls
17 (total) Burpees Over Partner (alternate every 2 reps)
20 (total) Med Ball Sit-ups
17 (each) Push Jerks while partner hangs from pull-up bar
20 (each) Deadlifts each while partner holds Plank
17 Meter Bear Crawl
* Suggested barbell weights are 95/65 lbs
* Suggested wall ball weights are 20/14 lbs