CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 DB’s)
Minute 3 – 8 Pull Ups or 4 Bar Muscle Ups
Minute 4 – 12 Plate Ground to Overhead (45/25 lb)
Minute 5 – 40 Seconds of Prone Plank
Mobility WOD
C: Metcon (No Measure)
Mobility:
Accumulate 5:00 MIN squat hold