CrossFit PPG – CrossFit
Mobility WOD
A: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Warm-up
B: Coach Led Warmup (No Measure)
Metcon
Optional workout for those who want to complete the CF-PPG baseline as thier baseline workout for the Fit Life Challenge &/or for those who would just like to do it again.
Baseline Test (Time)
500m Row
40 squats
30 situps
20 pushups
10 pullups
Custom Metcon
B: Metcon (AMRAP – Rounds and Reps)
In teams of 2, complete as many rounds and reps as possible in 26 mintues of;
500m row
30 clean and jerk (115/75 lbs)
30 Toes to Bar
30 Burpees
100 Double Unders
* Only 1 partner working at a time
* Divide reps evenly
* 50m on the erg = 1 rep (row is 10 reps)