CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (AMRAP – Reps)
In teams of 2, alternate full rounds to complete as many reps as possible in 12 minutes of;
1 Wall Ball (20/14 lb)
6 KB Swings (53/35 lbs)
9 Abmat Situps
2 Wall Balls (20/14 lb)
6 KB Swings (53/35 lbs)
9 Abmat Situps
3 Wall Balls (20/14 lb)
6 KB Swings (53/35 lbs)
9 Abmat Situps ….adding 1 Wall Ball for each progressed round
Partner A will cycle through 1 WB, 6 KB, and 9 Situps. Partner B will repeat that same rep scheme. Partner A will then cycle through 2 WB, 6 KB, and 9 Situps. Partner B will repeat that same rep scheme. With each round completed, both partners will add 1 Wall Ball to the complex until time expires.
Make-Up Day
D: 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.