CrossFit PPG – CrossFit
1: Legend of Bowling (5 Rounds for calories)
Bowling: 5 rounds.
Try to row, as in individual, exactly 100 meters. For every rep over or under 100 meters do that number of burpees. Minimum pace is 15 strokes a minute and no pulls are allowed after 90 meters. Enter the total reps above or below 100 for each round.
2: Muscle Up, Hand Stand, Pistol
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
3: Sissy Test (Time)
For time:
53/35# KB
Continue the progression until you get back to 15 reps:
15 Kettlebell Swings
1 Burpee
14 Kettlebell Swings
2 Burpees
13 Kettlebell Swings
3 Burpees