CrossFit PPG – CrossFit
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
Front Squat (E3MOM – 15 Minutes (5 Sets))
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps
Metcon (AMRAP – Rounds)
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings (53/35)
Post number of completed rounds.
Metcon (No Measure)
On a running clock perform three sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 30 seconds
Side Plank x 45 seconds each side
Rest 30 seconds