CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (6-6-6-6)
Four sets of:
Back Squat x 6 reps
(challenge yourself, if you achieve 6 reps, you must increase the weight)
Rest 90 seconds
Floor Slides x 5 reps
Rest 90 seconds
** Floor Slides: Lie on your back with knees bent and feet flat on the ground. Arms should be at a 90 degree angle with wrist and elbow making contact with the ground. Slide your arms upward, maintaining contact with your forearm, wrist, back of your hand and the ground the entire time. Lower your arms when either the wrist or elbow loses contact with the ground
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees to 2 plates
20 Alternating Reverse Lunges (25/15lb plate each hand)
30 Double-Unders
* Burpees wll finish with a 2 foot takeoff and landing on 2 bumper plates stacked (the 25’s / 15s from the lunges)