CrossFit PPG – CrossFit
1: Back & Hamstring (No Measure)
Run 400 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
2 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
2: Metcon (8 Rounds for time)
Sprint work
2 20 yard sprints @ 75%
2 40 yard sprints @ 75%
2 60 yard sprints @ 75%
1 40 yard sprint @ 80-85%
1 20 yard sprint @ 90-95%
Work on exploding off the line. After you are properly warmed up, your first 3-5 steps should be at 100% effort and you will scale back your intensity as you accelerate past your first 3-5 steps. We’re still conditioning our legs so we are not looking for 100% effort yet. Time trials are coming soon, just not today.
3: 2k Row (Time)
Max Effort 2k Row
4: Tabata Sit-ups (8 Rounds for reps)
8 Rounds 20 seconds of work 10 seconds of rest.
Record the total reps completed.