Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersGYMNASTICS WORKTake 15-20 minutes to cycle through and practice various gymnastics elements that you need to work...
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-upsDeadlift ( Deadlift x 3 reps )Metcon (Time)Deadlift x 3 reps (with...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsSplit Jerk (15:00 to build to a heavy jerk or snatch balance)Metcon (AMRAP – Rounds and Reps)7:00 AMRAP 7 toe to bars 14 wall balls...
Main – CrossFit1: Metcon (Time)Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap. King Kong 3 Rounds 1 Deadlift 455/325 scale to 90% 1RM 2 Muscle ups scale 9 pullups 9 ring dips 3...
Main – CrossFit1: CrossFit 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-ups2: DeadliftSix sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps...
