CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (AMRAP – Rounds)
Goat Day
At minute 1 complete 30 seconds of your worst movement
At minute 2 complete 35 seconds of your 2nd worst movement
At minute 3 complete 30 seconds of your 3rd worst movement
* Repeat this sequence for 5 total rounds (15 Minutes)
For example…for coach Steve;
Minute 1 – 100 m run
Minute 2 – 10 burpee box jumps
Minute 3 – 5 Overhead Squats
*determine the appropriate rep count in warmups and stick to it for the remainder of the wod.
*find what you suck at and get after it!!!!
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 Power Snatch (95/65 lbs)
10 burpees