Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsMetcon (AMRAP – Rounds and Reps)In teams of two, partners alternate 300 Meter Runs with a 20lb Wall Ball...
Main – CrossFitRomanian Deadlifts & Lifts (3 Sets of 6-8 max reps ring dips)Romanian Deadlift x 6-8 reps @ 30X1 Rest 60 seconds Ring Dips x Max Reps @ 20X1 Rest 60 secondsMetconFor time: Row 1000 Meters 135/95 lbs Hang Power Cleans x 30 reps Wall Ball Shots...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityBack Squat (3×6-8 reps 30X1)single arm dumbbell row (3X8-10 reps 21X1)Metcon (Time)Three rounds for time of: 30 Walking...
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-upsClean and Jerk (take 15:00 to find todays one rep max)Metcon (AMRAP...
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 (5×2-4 reps temp 2111 rest 90 seconds)Weighted Pull-ups (5×2-4 reps tempo 2110 rest...
