CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (5-4-3-2-1-2)
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (53/35 lbs)