Main – CrossFitWarm-upPPG Warmup1 (No Measure)Metcon04/09/2014 (3 Rounds for reps)2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as...
Main – CrossFitWarm-upBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.WeightliftingBench Press (4 sets of 2-4 )4 Sets of 2-4 bench press, rest 90 seconds, 8-10 ring rows. Get your body as...
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-upsWeightliftingClean and Jerk (Take 12-15 min to build to todays...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetconPartner Wod (Time)run 400m 100 deadlifts 185/115 run 400m 100 pullups run 400m 100 frontsquats...
Main – CrossFitMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetcon4/3/2014 (4 Rounds for reps)45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45...
