Main – CrossFit
1: CrossFit PPG – Squat (No Measure)
Run 400 Meters
15 Good mornings
15 PVC pass overs
15 Butt kickers
15 High knees
15 Squats
3 Rounds:
5 Jumping squats
5 Sit-ups
5 Push-ups
2: Back Squat (Get Some)
5-4-3-2-1
5 @ 75% 1RM
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 100%
1 @ 100+
Work up to your first set of five with at least three warm up sets.
3: Metcon (AMRAP – Rounds and Reps)
Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.