CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
B: Metcon (5 Rounds for time)
5 rounds, each for time of:
5-10-15-yard shuttle sprint
Rest as needed between sprints.
~ Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
~ Perform 1 round at half speed and 1 round at 3/4 speed before official rounds begin.
Custom Metcon
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating movements, complete as many rounds as possible in 18 minutes of:
20 KB Swings (53/35 lbs)
20 Wall Ball Shots (20/14 lbs)
20 Plated Sit-Ups* (10/15 lbs)
* Plate held in both hands will touch the ground at full extension behind the head on the bottom of the sit up and touch in front of the toes at the top of the sit up.