CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Skills & Drills
B: Skill Work (1-1-1)
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….
Custom Metcon
C: Metcon (6 Rounds for reps)
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 12/10 Calories of Rowing
Minute 2: 12/8 Calories of Assault Bike
Minute 3: 15 Abmat Situps
Minute 4: 60 seconds of Max Reps of:
Rds1&4 = Double Unders
Rds 2&5 = Single DB Devil’s Press (50/35 lbs)
Rds 3&6 + = Sand Bag Cleans over the shoulder (100/50lb)
Minute 5: Rest