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”
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
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)
A: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
150M Run
10 AbMat Situps + 5 KB Swings (53/35 lbs)
25 Double Unders + 10 hang power cleans (75/55 lbs)
***REST 3 Minutes***
C: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
12 Deadlifts (75/55 lbs)
10 Wall Ball Shots (20/14 lbs) + 5 Pull Ups
8 Burpee Box Jump Overs (24′ / 20′)