CrossFit PPG – CrossFit
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
Metcon (AMRAP – Rounds)
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Back Squat x 6 reps
Station 2 – Strict Pull-Ups x 8 reps
*This is for form, not weight or speed.
*Focus on a full 3 second count for the back squat descent and a full 2 second count for the pull up descent.
*Enter weight used in comments
Metcon (Time)
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (70/53 lbs)