CrossFit PPG – CrossFitMetcon (Time)Metcon (Time) Partner Workout: 1 partner holds an Easter Egg (20/14# med ball) while the other works. 14 Rounds for time: 4 pull-ups 6 H R Push ups 8 Air Squats 10 bunny hops (20” box jumps) Run 100 m together (bring the ball)...
CrossFit PPG – CrossFitTechnique WODA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Warm-upB: Athletes Choice (No Measure)10 MinutesCustom MetconC: Metcon (Time)In teams of 2 complete the following for time;...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2 repsCustom MetconC: Metcon (AMRAP – Rounds)Every minute, on the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds between singles)Custom MetconC: Metcon (AMRAP – Rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-4-2-2-1)Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (2-1-1)For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full...
CrossFit PPG – CrossFitWarm-upMetconMetcon (AMRAP – Rounds and Reps)AMRAP: 25 Minutes Partner A: Runs 400m Partner B: Completes as many rounds and reps as possible of: 5 Toes to Bar 10 Box Jumps 15 Wall Balls Continue to switch places until 25 minutes have...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, with only one partner working at a time, complete the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (6-4-2-2-1)Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)Spend 20 minutes to find today’s 1RMCustom MetconC: Metcon (3 Rounds for time)Perform three sets each for time of: Row 500 MetersRest twice as long as...
