Main – CrossFit
CrossFit PPG 2 leg day (No Measure)
Row 500m
10m inchwarm
10m toy soldiers
x2
10 pushups
10 situps
10 airsquats
Strict press
Three sets:
Set 1: Five reps @ 65% of 90% 1RM
Set 2: Five reps @ 75% of 90% 1RM
Set 3: Max reps @ 85% of 90% 1RM
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″)