CrossFit PPG – CrossFit
Coach Led Warmup (No Measure)
Metcon (Time)
Presidential Coin Flip Partner WOD | 3 Rounds For Time (30:00 min time cap)
Flip 1. Heads = 200 Meter run –Tails = 200 Meter Med Ball Run 20/14
Flip 2. Heads = 30 Box Jumps (20in) — Tails = 30 Burpee Box Jumps
Flip 3. Heads = 40 Lunges –Tails = 40 Jumping Lunges
Flip 4. Heads = 50 KB Swings Russian 55/35 — Tails= 50 USA (OH) KB Swings 55/35
Flip 5. Heads = 50 Wall Balls 20/14 — Tails = 50 Alternating Partner Wall Balls
Flip 6. Heads = 40 Russian Twists (45/25lbs) — Tails = 40 Toes-to-Bar
Flip 7. Heads = 30 Air Squats — Tails = 30 Goblet Squats 55/35
Flip 8. Heads = 20 Pull Ups — Tails = 20 Burpee Pull Ups
*Split Reps Evenly EXCEPT for the Run.
*You may go out of order, but must complete all 8 coin flips before starting next round.
* You must yell the Flip number out BEFORE you flip.
COOL DOWN (No Measure)
Coach Led stretches and mobility