CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (Time)3 rounds for time with a partner, split as needed: 25 Burpee’s 25 Pull up’s 50 Hollow Rock’s 25 Wall Balls (20/14/10) 25 Feet 1 arm OH Walking Lunge (50/35/20/15)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 800 Meter Run 60 Air Squats 45 Kettlebell Swings (53/35 lbs) 30 Front-Racked Kettlebell Walking Lunges...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Rope Climb (1-1-1)Work the skill…. modified from floor, rope climb, legless rope climbCustom MetconC: Metcon (10 Rounds for time)Complete 10 intervals, each for time of; 1 Rope...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Snatch (E2MOM – 12 Minutes (6 sets))Every 2 minutes, for 12 minutes (6sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (4 Rounds for reps)Teams of 2 complete the following stations and split reps evenly for as many reps as possible for each: *Each Station is 5 minutes* *No rest between...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 4...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete...
