CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, alternating full rounds, complete as many round and reps as possible in 7 minutes of:
15 Calorie Row
5 Burpees over Erg
10 Wall Ball Sit-ups (20/14lbs)
*** REST 2 Minutes ***
In teams of 2, alternating movements, complete as many round and reps as possible in 7 minutes of:
150M Run
25 Double Unders + 10 Wall Balls (20/14 lb)
10 Plate Ground to Overhead (45/35 lbs) + 5 Toes to Bar
* Score will be total reps for each section
Make-Up Day
D: Make Up Session (No Measure)
If you choose, please take this opportunity to make up a workout / lift that you missed in the recent past. This will be contingent on the coach’s ability to run the clock against the class, equipment availability, and space for regularly scheduled class.