CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (10-10-10-8-6)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Custom Metcon
C: Metcon (Time)
Five rounds for time of:
24 Kettlebell Swings (53/35 lbs)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (53/35 lbs)
12 Box Jumps (24″/20″)