CrossFit PPG – CrossFit
A: 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
B: Deadlift (E3MOM – 15 Minutes)
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
*Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
C: Metcon (Time)
“Team Jackie”
In teams of 2, complete the following for time;
1,000-meter row
50 thrusters (45/35#)
30 pull ups
Split up the work however you like between the two partners. One partner can do all of the row, the next partner can do all of the thrusters or you can split them up.