CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
B: Metcon (4 Rounds for time)
Spend 5-10 minutes working on your DB Thruster Skills then;
Complete four sets of the following for time:
40 Double Unders
10 Dumbbell Thrusters (50/35 lbs)
*Use this as a skill session to find a rhythm for DB Thrusters
*Rest as much or as little as needed between the 4 sets
*Note the time for EACH round.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Thruster EMOM – Ladder
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 55/75 lb.
From 5:00-10:00 use 65/95 lb.
From 10:00-15:00 use 80/115 lb.
From 15:00 – 20:00 use 95/135 lb.
From 20:00 – 25:00 use 105/155 lb.
Continue for as long as you are able or until 25:00 elapses.