CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for time)Every 5 minutes, for 15 minutes (3 sets) for times of: 500 Meter Row 10 Single-Arm Dumbbell Push Press* (left side –...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (AMRAP – Reps)For max reps (or calories): 60 seconds of Concept 2 rower Rest 60 seconds 60...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Deadlift (3-3-3)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E1.5MOM – 15 Minutes)Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles)Custom MetconC: Metcon (AMRAP – Rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (Time)In Teams of Two, cycle through as needed: 100 DU 20 Box Step ups w/ 1 Bell in Rack (50/35/20) 100 Wall Balls (20/14/10) 40 DB Snatch (50/35/20) 1000 Meter Row 60 DB Hang Clean...
