CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (3 Rounds for reps)
In teams of 2, complete the following:
i. Alternating movements, complete as rounds and reps as possible in 9 minutes of:
10 Calorie Row
8 Burpees to a 6″ target
10 Goblet Squats (53/35 lbs)
*** REST 2 MINUTES***
ii. Alternating movements, complete as rounds and reps as possible in 9 minutes of:
12 Kettle Bell Swings (53/35 l;bs)
24 Double Unders
12 Abmat Situps with Wallball (20/14 lbs)
*** REST 2 MINUTES***
iii. Alternating movements, complete as many rounds and reps in 9 minutes of:
10 Calorie Ski Erg
10 Russian Twists (53/35 lbs)
10 Plate Ground to Overhead (45/35 lbs)
Rep Counts:
i. 28 Reps
ii. 48 Reps
iii. 30 Reps