CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Metcon
B: Metcon (4 Rounds for reps)
In Teams of 2 (either in person or through the virtual setting) complete the stations and quickly and efficiently as possible.
i. 7 M AMRAP
10 Burpee Deadlifts (two hands on object/ DB after leaving ground and must be stood to full deadlift eq. one rep)
10 Step Ups to 20″ height with two objects
10 OHS with straight object (broom, bell, shovel)
ii. 7 M AMRAP
20 Alt. Jumping Lunges
20 DB Sumo Dead Lift
20 DB Push Press
iii. 7 M AMRAP
30 Russian Twist
30 Hollow Rock
30 Flutter Kick (x4=1)
iiii. 7 M AMRAP
40 Floor Press With Bell or Object
40 Snatch with Straight Object
400 M Run (200 Each)
No Rest between Rounds
Split as needed
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