CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – General & Dynamic (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Don’t Smash The Pumpkin!!! (Time)
In teams of 2, complete the following for time;
400m Rabid Run (200m each)
100 Mysterious Box Jump Overs (24/20)
100 Scary Sit Ups
100 Fearful Lunges
75 Spooky Push Ups
50 Wicked Pull Ups
75 Eerie Wall Balls (20/14)
100 Ghostly Air Squats
100 Killer Kettlebell Swings (53/35)
100 Frightening 4 Count Flutter Kicks
400m Rabid Run (200m each)
~ One partner works while other partner holds the “pumpkin.” Pumpkin is a Med Ball (20/14)
~ Each drop is a 5 burpee penalty for both partners. If partners use different sizes, working partner should pick up ball before the other drops it.