CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Elevated Dead Lift (3-3-3-3-3)
Elevated Deadlift x 3 reps
* Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops.
* The point is to over-emphasize the bottom load position
Rest 60 seconds
10 V-Ups + 5 Hollow Rocks between sets
Custom Metcon
C: Metcon (Time)
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.