CrossFit PPG – CrossFit
A: Warm Up (No Measure)
2 Rounds
250m Row
10 PVC Passovers
10 PVC Overhead Squats
10 DIve Bomber Push Ups
B: Seated Strict Press (3-3-3-3-3)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
C: Pistols (12-16 Reps)
*Practice these and/or their progressions in between Seated Strict Presses above.
*Rest no more then 1-2 minutes between Press and Pistols for total of 5 sets.
D: Metcon (Time)
Complete 4 rounds for time:
5 Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders