CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (53/35lbs)
20 Box Jump-Overs (24″/20″)
*Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 KB Swings, Partner A will perform 30 20 Box Jump Overs, and Partner B will run 400 meters – and so on for 30 minutes.
Metcon
C: Tabata Sit-ups (8 Rounds for reps)
8 Rounds 20 seconds of work 10 seconds of rest.
Travel WOD
TW: Metcon (AMRAP – Rounds and Reps)
Complete as many Rounds and Reps as possible in 20 minutes of;
10 Bench dips (Straight legs)
10 Box jumps
10 Walking Lunges
*Find a wall, picnic table, or something at least 20″ to 24″ to use for dips and jumps.