CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Pull-ups (10 Minutes)~ Spend 10 mintues mastering the transfer skillls (hollow / open) of pullups. ~ Variations are strict, kiping, butterfly, or BMUCustom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upCustom MetconA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Situps + 10 Deadlifts (185/125 lbs) Station 2 – 15/10 Calories of Assault Bike or 250/200...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: Clean (1-1-1-1-1)Spend 15-20 mintues working up to a heavy cleanCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Push PressCustom MetconC: Metcon (3 Rounds for reps)Complete as many rounds and reps as possible 3 minutes of: 5 Push Ups...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 600 Meter Run then; 50-40-30-20-10 of Burpee Box Jumps (24/20 “) Toe to Bar / Knee to Elbow Double unders x 2 600...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeather WODB: Snatch Balance (1-1-1-1-1)Spend 18-20 minutes to find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)In teams of 2, complete as many rounds and reps as possible in 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @...
CrossFit PPG – CrossFitRandy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed in the line of duty. #backtheblueWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 20 Minutes)Suggested loading per set (by %): 65,...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesCustom MetconB: Metcon (AMRAP – Rounds)Every 2 minutes, for 30 minutes (5 sets): Station 1 – 400/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry...
