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 (Time)
~ Don’t Smash The Pumpkin~
In teams of 2, complete the following for time;
400m Rabid Run (200m each)
100 Mysterious Box Jumps (20/20/12)
100 Scary Sit Ups
100 Fearful Lunges
100 Spooky Push Ups
50 Wicked Pull Ups
100 Ghostly Air Squats
100 Killer Kettlebell Swings (53/35/8)
100 Eerie Wall Balls (20/14/3)
100 Frightening 4 Count Flutter Kicks
400m Rabid Run (200m each)
~ One partner works while other partner holds the “pumpkin.” Pumpkin is a Med Ball (20/14)
~ Each drop is a 5 burpee penalty. If partners use different sizes, working partner should pick up ball before the other drops it.