CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m Row 10 PVC Passovers 10 PVC Overhead Squats 10 DIve Bomber Push UpsMetcon (Time)3 rounds for time 20 Burpee’s 12 Pull up’s 60 Quick count walking lunges 20 push up’s 1000 m row or 800 m run split work as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-2)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Technique WODB: Metcon (No Measure)Every 3 minutes, for 18 minutes (3 sets of each): Station 1 – Pistol (or progression x 10 reps) Station 2 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps*If you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2-1)Spend 20 minutes to find today’s 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Power Clean + Squat Clean (1 x 1)Every two minutes, for 12 minutes: Power Clean + Squat CleanCustom MetconC: Metcon (Time)Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs)...
