CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Push Press (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time: 15-12-9-6-3 Push Press (95/65lbs) 3-6-9-12-15 Box Jump Over (24/20 ins) DB Snatch (50/35...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: Murph Prep (Time)Complete 8 rounds for time of: 200M Run 6 Pull Ups 8 Push Ups (standard or HR) 20 Air Squats to target 8 Push Ups 6 Pull Ups
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Power Snatch (3-3-3)Custom MetconC: Metcon (Time)Complete 5 rounds for time of: 7 Hang Power Snatch (105/75 lbs) 14 Abmat Situps 28 Double Unders
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Back Squat (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10/8 Calorie Ski / Row* 12 Back Squats...
CrossFit PPG – CrossFitMetcon (Time)In teams of two complete the following for time: 400M Run w/ “Baby”(Split into 100’s) 100 Dubs 100 Sit Ups 100 Push ups 400M Run w/ “Baby”(split into 100’s) 75 Air Squats 75 Jumping Jacks 75 Pull Ups 400M Run w/...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: “Pick your Poison”Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)MetconC: Annie (Time)50-40-30-20-10 Double-unders Sit-ups
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: Murph Prep (5 Rounds for time)Every 5 minutes, for 25 minutes, complete the following for time (5 sets): 200M Run 2 rounds of: 5 Pull Ups 10 Push Ups 15 Air...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 60 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) 40 Toes to Bar 30 KB Swings...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Clean + Jerk (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 9 Hang Clean & Jerk (135/95 lbs) 6...
