CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Alternating Single-Arm...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Cinco de Oh No (Time)In teams of 2, complete 2 rounds of the following for time; 400m Run (together) 100 Kettlebell Swings (53/35/25/15 lbs) 100 Overhead Squats (75#/55#/45#/35#/15#/PVC)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: Metcon (5 Rounds for time)5 rounds, each for time of: 5-10-15-yard shuttle sprint Rest as needed between sprints.~ Each sprint is 5 yards out and back, then 10 yards out and back, then 15...
CrossFit PPG – YouthFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (9-7-5)GymnasticsC: Max Pull-upsCustom MetconD: Metcon (Time)5 Rounds For Time w/ 7 Min. Cap 9 Thrusters 7 Burpees 5 Sit UPs 20 M Shuttle Run
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (2-2-2-2-2)Spend 18-20 minutes to find today’s heavy double. For the first 8 minutes, athletes will pause squat only for 2 seconds at full depth.MetconC: Hold Tight...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (3 Rounds for reps)Complete as many rounds and reps as possible in 8 minutes of: 5 Handstand...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 5-7 seconds between singles)MetconC: Metcon (AMRAP – Reps)Complete as many...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Deadlift (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)7 Min AMRAP 30 DB Dead Lift both hands (50/35) 30 DB Tall Lateral Hops 200 M Run Rest 2 Min. 7 Min AMRAP 30 DB Hang Clean and Jerk (50/35) 30 WB Sit UP 200 M...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Bench Press (10-10-10-10)Four sets for max reps of: 45 seconds of Bench Press (choose a weight you can handle for 8-10 unbroken reps)C: Metcon (Time)Patner: Split work Evenly/Run Together 1000 Meter Row...
