CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Mobility WOD
B: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Custom Metcon
C: Metcon (4 Rounds for reps)
On a running clock, in teams of 2 complete the following ;
From 0:00 to 4:00
Alternating every 5 reps, complete as many reps as possible of Burpee Pull ups
From 4:00 to 7:00
Rest
From 7:00 to 12:00
Alternating full rounds, complete as many rounds and reps as possible of;
4 Power Cleans
2 Hang Cleans
1 Shoulder to OH
From 12:00 to 15:00
Rest
From 15:00 to 21:00
Alternating full rounds, complete as many rounds and reps as possible of;
5 Deadlifts
10 Situps
20 Double Unders or 10 TJ’s (20)
From 21:00 to 24:00
Rest
From 24:00 to 28:00
Row for calories with one partner working at a time on the Erg
* Weight used is 135/95 lb
* Partners MUST tag in and out before working partner starts. Failure to do so will result in 1 wall climb (one partner only) or a 10s Handstand.
* If team is M/F – track F calories and multiply by 1.35 for final score for her calories only
*If team is F/F – multipy total calories by 1.35 for final score
* Score is total reps across 4 stations…record your score for each section