CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (2-1-3-2-1-3)
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.
Custom Metcon
C: Tabata Push-ups (AMRAP – Reps)
8 Rounds 20 seconds of work / 10 seconds of rest.
D: Tabata Sit-ups (8 Rounds for reps)
8 Rounds 20 seconds of work / 10 seconds of rest.
E: Tabata Pull-Ups (8 Rounds for reps)
8 Rounds of 20 seconds work / 10 seconds rest