CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
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 (2 Rounds for reps)
In teams of 2:
i. Alternating full rounds, complete as many rounds and reps as possible in 8 minutes of:
8 Calorie Ski
8 KB Swings*
8 Single KB Sumo Deadlift High Pull
**REST 2 Minutes**
ii. Alternating full rounds, complete as many rounds and reps as possible in 8 minutes of;
24 Double Unders
12 Single KB Shoulder to Overhead
6 Alternating Single KB Snatch
For all movements, choose a KB Weight that can be managed