CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Turkish Get Up (3-3-3-3)Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds 15-20 Hollow Rocks Rest 2-3 minutesCustom MetconC: Metcon (AMRAP – Reps)Every minute, on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Three sets of: Front Squat x 5 reps Rest 90 seconds 10 Donkey Kicks Rest 2-3 minutes https://www.youtube.com/watch?v=V2g5hgLucao&feature=youtu.beCustom MetconC:...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)Partner WOD: AMRAP 30 30 Double Unders 10 Walking lunges (quick count) 5 pull ups At the compleation of every 10 rounds, the partners must take a 45# barbell for a 400m...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Clean (3-3-2-2-1-1)Spend 15-20 minutes to find today’s 1RMCustom MetconC: Metcon (2 Rounds for reps)In teams of 2 alternating full rounds, complete as many rounds and reps as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Push Press (1-1-1-1-1)Take 15-20 minutes to find today’s 1-RM Push PressCustom MetconC: Metcon (Time)For time: Row 1000 Meters immediately followed by… Three sets of: 10 Push Press (115/80 lbs) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconMobility WODB: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*C: Smash & Floss (No Measure)Spend 10 minutes on rollers,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (15-10-5)Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Partner WOD: 400m run (200 each) 100 WallBalls (20/14#) 100 Lunges 80 Pull-Ups 80 Air Squats 60 Hand Release Push-Ups 60 Abmat Situps 40 Burpees 40 T2B Run 400m (200 each) *One partner working at a...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bear Complex (1-1-1-1-1)Power Clean Front Squat Push Press Back Squat Second Push Press~ There must be an observable pause between movements (no thruster out of front squat)Custom...
