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: Bear Complex (E2MOM – 14 Minutes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Every 2 Minutes for 14 Minutes (7 sets) perform 1 full Bear Complex. Find today’s 1RM
*if the bar is dropped mid complex, it’s a no rep
C: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
D: 500m Row (Time)
Max Effort 500m Row