CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
MARY: Metcon (AMRAP – Rounds and Reps)
Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
CINDY: Metcon (AMRAP – Rounds and Reps)
Four sets of 3-minute sprints of:
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
Mobility WOD
D: Smash & Floss (No Measure)
Spend 10 minutes on rollers, banded stretching, and mobility work.