Main – CrossFit1: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobility2: Snatch Balance3: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
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:...
