CrossFit PPG – CrossFit
A: Warm Up (No Measure)
i. 400 M Run
ii. 3 rounds
20M Bear Crawl
20M Walking Lunge
20M Karaoke
iii. 20 seconds Dolphin x 3
20 seconds Thread the Needle x 3
B: Bench Press (E2MOM – 12minutes (6 sets))
Bench Press
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
*Set 6 – 1 reps @ 90+%
C: Metcon (AMRAP – Rounds and Reps)
In teams of two, partners will alternate movements to complete as many rounds and reps as possible in 9 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (70/53lbs)