CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (5-5-3-3-1-1)
*Set 1 – 5 reps @ 65-70%
*Set 2 –5 reps @ 75-80%
*Set 3 – 3 rep @ 85-90%
*Set 4 – 3 reps @ 80%
*Set 5 – 1 reps @ 90+%
*Set 6 – 1 rep @ 90+%
Rest 2-3 minutes between sets.
Custom Metcon
C: Metcon (Time)
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs to 10′)
25 Kettlebell Swings (53/35 lbs)
20 Box Jump & Step Down (24″/20″)