CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (5-3-1-5-3-1)
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest approximately 3 minutes between sets.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14lbs)
12 Burpees