CrossFit PPG – CrossFit
Out of the night that covers me,
Black as the pit From pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Seated Strict Press (3 rep max)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Four sets of:
Unsupported Seated Strict Press x 3 reps
Rest 2-3 minutes. 18 min cap.
Metcon (5 Rounds for reps)
On a 5 minute running clock;
Run 400 Meters
Unbroken Pull-Ups x Max Reps
Repeat for total of 5 rounds
Post run time in comments for each round and score is total unbroken pull up reps.