CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Custom MetconC: Metcon (4 Rounds for reps)On a running clock, in teams of 2 complete the...
CrossFit PPG – CrossFitWarm-upA: Warm Up (No Measure)500m Row + 3 rounds of: 8 Wall Ball (20/14) 8 Push Ups 8 Jumping Pull UpsWeightliftingB: Push Jerk (5-4-3-2-1)Spend 20 Minutes and find todays 1 RMCustom MetconC: Metcon (Time)For time: Row 1000 Meters 30...
CrossFit PPG – CrossFitWarm-upA: Warm-up (No Measure)400m Run 10m Spider Walk 10m High Knee Pull 10m Inch worm * Coach led hip flexor, groin, Posterior Chain Stretches.WeightliftingB: Front Squat (5-4-3-2-1)Spend 20 minutes to find today’s 1 RM.Custom...
CrossFit PPG – CrossFitWarm-upA: Warm Up (No Measure)400M run followed by 3 rounds of; 10 PVC Passovers 10 PVC Overhead Squats 10 PVC Sots Press Then 5 minutes of Banded ShouldersWeightliftingB: Shoulder Press (3-3-3-3-3)Every 2 minutes, for 20 minutes (5 sets...
CrossFit PPG – CrossFitHappy Halloween!Warm-upA: Warm-up (No Measure)300M Row – Damper @ 10 Sloooow paced; Empty Bar Good Morning x 10 Empty Bar Straight Leg Deadlift x 10 Empty Bar Hang Clean x 10 300M Row – Dampter @ 10WeightliftingB: Power Clean...
CrossFit PPG – CrossFitHappy Halloween from CrossFit PPG!!!Metcon (Time)In-costume Partner WOD: Don’t Smash the Pumpkin. One partner works while other partner holds the “pumpkin.” Pumpkin is Med Ball (20/14/3). Each drop is a 5 burpee penalty....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3-3-3)Take 12-15 minutes and build to a heavy, but not necessarily 3-RM DeadliftCustom MetconC-1: Metcon (Time)In teams of two, alternate rounds and complete 7 rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict PressStrict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (Time)For time: 10 Wall...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Goat Day At minute 1 complete 30 seconds of your worst movement At minute 2 complete 35 seconds of your 2nd worst movement At minute 3 complete 30 seconds of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (E3MOM – 18 MInutes)Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 3 reps. *Use last block to attempt 1RM if you choose and add it as a...
