CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.GymnasticsB: “Goat” SessionTake 10 minutes to work on your very worst CrossFit movement (DUB’s, Box...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (15-10-5)~ This is a cycling skill wod. Reps will be unbroken and barbell cannot rest on the ground mid-set.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Against a...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Power Clean + Push Jerk (1-1-1-1-1)MetconC: Viola (AMRAP – Rounds)Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, 95 lb. 17...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (4-4-4-4)Custom MetconC: Metcon (2 Rounds for time)Two sets for times of: 30/25 Calories of Assault Bike 20 Burpee Box Jump-Overs (30″/24″) Rest at least 6 minutes~You have...
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...
