Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsFront Squat (5×3)Metcon (Time)teams of two, alternating each...
Main – CrossFitJumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practiceBench Press (5×2)Metcon (Time)For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersPush Press (5×3)Metcon (AMRAP – Rounds and Reps)Every minute, on the minute, for 20 minutes: Even...
Main – CrossFitBack & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsClean (build to a heavy 2 set)Metcon (Time)Four rounds for time of: Toes to Bar x...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsDeadlift (5×3)Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 155/105 lbs Power...
