CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E2MOM – 10 Minutes)
Spend 8-10 minutes warming up while focusing on virtuosity with depth, external rotation, bar path….then;
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
Metcon
C: Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Note times for each set.
Travel WOD
TW-A: Metcon (Time)
“FLIGHT SIMULATOR”
Complete for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 15 minutes.
TW-B: Metcon (AMRAP – Rounds and Reps)
Precisely 5 minutes after completing TW-A or reaching the 15 minute time cap complete as many rounds and reps as possible in 20 minutes of;
5 Push Ups
10 Sit Ups
15 Squats
*Every minute on the minute stop what you are doing and complete one burpee.