CrossFit PPG – CrossFit
Warm Up (No Measure)
500m Row +
3 rounds of:
8 Wall Ball (20/14)
8 Push Ups
8 Jumping Pull Ups
Bench Press (3-2-1-1-1-1)
Take 5 minutes to warm up and then begin the sets with the 3 sequence at 80-85% of your 1RM. Rest no more then 2 minutes between heavy sets and find today’s 1RM.
Metcon (4 Rounds for reps)
Four rounds for max reps of:
1 Minute of Rowing for Calories
Rest 30 seconds
1 Minute of Hand Release Push-Ups
Rest 30 seconds
1 Minute of Pull-Ups
Rest 30 seconds
Continuing rep / calorie count over 4 rounds. Calculate totals for each round.