CrossFit PPG – CrossFit
1: Crossfit Warmup (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
2: Metcon (No Measure)
Take 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most to see in a WOD. Spend all 10 minutes hitting it hard!!! Be honest about your weaknesses here.
“Hiding from your weaknesses is a recipe for incapacity and error.” – Coach Glassman
3: Metcon (AMRAP – Rounds)
3-Set Emom
30 minute EMOM of the following:
Minute 1 : 10 Push Press 115/75
Minute 2 : 10 KB 53/35
Minute 3 : 10 Wall Ball Sit Ups (20/14)
Minute 4: 10 Push Press 115/75
Etc….
* If you fail to advance through the minute, finish the reps and take the next minute off. Then fall back into the scheme.
*Wall ball should touch the floor above your head while down, and hit the wall above head level while up.