CrossFit PPG – CrossFit
Warm-up
A: Warm-up (No Measure)
400m Run
10m Spider Walk
10m High Knee Pull
10m Inch worm
* Coach led hip flexor, groin, Posterior Chain Stretches.
Weightlifting
B: Front Squat (5-4-3-2-1)
Spend 20 minutes to find today’s 1 RM.
Custom Metcon
C: Metcon (Time)
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (53/35 lbs)
15 Abmat Situps
10 Wall Ball Shots (20/14 lbs)
If you don’t have a training partner or prefer to run solo, complete a 1:1 work to rest ratio alternating rounds.