CrossFit PPG – CrossFit
Warm-up
A: Warm Up (No Measure)
400M run followed by 3 rounds of;
10 PVC Passovers
10 PVC Overhead Squats
10 PVC Sots Press
Then 5 minutes of Banded Shoulders
Weightlifting
B: Shoulder Press (3-3-3-3-3)
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3 reps
Station 2 – Single-Arm KB Row sx 6-8 reps each arm
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders