CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)Partner WOD: AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats 20 Pulls on the Rower or 20 pedals on the Assault Bike Partners alternate rounds. One person works while the...
CrossFit PPG – CrossFitWarm-upCustom MetconA: Coach Led Warmup (No Measure)B: GOAT EMOM (AMRAP – Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention. For...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure – 10 to 15 Minutes)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Annie (Time)50-40-30-20-10 Double-unders Sit-upsC: 500m Row (Time)Max Effort 500m RowMobility WODD: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Coach Led Warmup (No Measure)B: Skills & Drills (No Measure – 8 Minutes)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)25 min AMRAP Split reps as you like. One partner works at a time. Run together. 75 Kettlebell Swings (55/35) 400m Run- 500 row- 30 cal bike 75 Front Squat (75/55) 400m Run-...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3)Spend 20 Minutes and find today’s 3RMCustom MetconC: Metcon (AMRAP – Rounds and Reps)20 min amrap- each partner works a full round 30 Double-unders 10...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (Time)Friends-Giving….let’s celebrate the Holiday with a visit to the houses of some of...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: GYMNASTICS WORKTake 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs,...
