CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)40 Partner Deadlifts (275lbs) 400 Meter Run 40 Kettlebell Swings (1.5/1 pood) 400 Meter Run 40 Med Ball Air Sqauts (20/14) 400 Meter Run 40 Burpees 400 Meter Run 40 Pull-Ups 400 Meter Run 40 Box...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Skill Session – 15 minutesSpend approximately 5 minutes at each of the following stations perfecting the skill, working on power, or developing strength. A. Dynamic Push Ups B. Toes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes Complete as many rounds and reps as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3-3-3)*Spend 20 minutes to find today’s 3RM.Custom MetconC: Hold Tight (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3-3-3)*Spend 20 minutes and find today’s 3RM *No rackCustom MetconC: Metcon (Time)Four rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (15-10-5)Spend 20 minutes to find today’s 5 rep unbroken max.Custom MetconC: Metcon (4 Rounds for reps)Against a 2-minute running clock, complete as many rounds and reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (2 Rounds for reps)A. In teams of 2, complete as many rounds and reps as possible in 13 minutes of: 6 Wall Ball Shots (20/14 lbs) 8 Push-press (75/55lbs) 10 Sit Ups Rest EXACTLY...
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: Back Squat (6-6-6-6)Four sets of: Back Squat x 6 reps (challenge yourself, if you achieve 6 reps, you must increase the weight) Rest 90 seconds Floor Slides x 5 reps Rest 90 seconds **...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E3MOM -18 Minutes)Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push...
