CrossFit PPG – CrossFit
Today is day 40 of the Fit Life Challenge. There have been some incredible stories of improvement coming out of the mindfulness, sleep, nutrition & exercise components of this challenge. Be sure to complete your post-challenge weigh-ins and workout BEFORE you end the challenge and remember to record and submit your scores at:
http://FitLifeInsight.com/challenge-scores/
to be eligible to win the prizes.
Warm-up
A: Coach Led Warmup (No Measure)
Metcon
Optional workout for those who want to complete their post-challenge workout as the CF-PPG Baseline OR the 01/11/2017 Metcon (&/or for those who would just like to do it again).
B:1: Baseline Test (Time)
500m Row
40 squats
30 situps
20 pushups
10 pullups
B:2: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 3 minutes of;
40 Double Unders
12 Hand Release Push Ups
8 Kettle Bell Swings (53/35 lbs)
Rest exactly 2 minutes and complete 2 additional rounds.
* Continue where you left off in previous set for a score of total rounds and reps across 3 sessions.
* 2 minutes of rest will be taken between session 2 and session 3
Mobility WOD
If you are not doing the re-test of the 1/11 Metcon or the baseline test, use the time to smash & floss.
B:3: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.
Custom Metcon
C:1: Metcon (AMRAP – Rounds and Reps)
In teams of 2, with only person working at a time, against a 3 minute clock complete as many rounds and reps as possible of;
50 Air Squats
40 Situps
30 Hand Release Push Ups
20 Pull Ups
* Rest 2 minutes between sets and pick up the next set where you left off. Complete a total of 5 sets.
* Divide reps evenly
If you do not have, or want, a training partner….complete C:2 as a solo athlete.
C:2: Metcon (AMRAP – Rounds and Reps)
On a 3 minute running clock, complete as many rounds and reps as possible of;
50 Air Squats
40 Situps
30 Push Ups
20 Pull Ups
Rest 2 minutes between sets and pick up the next set where you left off. Complete a total of 5 sets.