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)
i. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of:
4 Deadlifts (155/105 lbs)
6 Toes To Bar
12 Squats to Target
** REST 3 MINUTES**
ii. Alternating full rounds, complete as many rounds and reps in 7 minutes as possible of;
4 Hang Power Cleans (135/95 lb)
10 Abmat Situps with Plate* (25/15 lbs)
8 Plate Ground to Overhead (25/15 lbs)
*Plate touches ground behind the head, then touches ground in front of the feet.