Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.weighted pullups (5×2)strict pull-ups (max reps)Metcon (AMRAP – Reps)Five sets of: Weighted Pull-Ups x 2 reps Rest...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersFront SquatMetcon (6 Rounds for weight)Every two minutes, for 12 minutes (6 sets of): Front Squat x 2-3 reps...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsMetcon (No Measure)Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: plank hold x...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (use this for graph)Metcon (11 Rounds for weight)Every minute, on the minute, for 8 minutes:...
Main – CrossFitBack & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsBack Squat (this is here to get your percentages)Metcon (7 Rounds for...
