CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of 2, complete the following in order for time. You may break up the individual reps among team members in any fashion; 400m Run 100 Double Unders (x3 singles) 200m Run 90 Partner Wall...
CrossFit PPG – CrossFit”COURAGE, ABOVE ALL THINGS, IS THE FIRST QUALITY OF A WARRIOR” -Sun TzuBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″,...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.GAL Complex Run20 minutes to build a 1-rep max 1 clean + 1 hang clean + 1 front squat Note: Must complete all three movements...
CrossFit PPG – CrossFitWarm up (No Measure)2 rounds of: 250m row (damper on 10) 10 pvc pass overs 10 pvc overhead lunges 10 pvc good morningsPower Clean (E2MOM – 20 Minutes – 1.1)Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 (rest 10...
CrossFit PPG – CrossFitWarm Up (No Measure)600m Run then 3 rounds of; 8 push ups 8 squats 8 jumping lungesFront Squat (1×1)Take 20 minutes to build to a new 1-RM Front SquatSage at 20 (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
CrossFit PPG – CrossFitWarm Up (No Measure)500m Row then 3 Rounds of; 30 single unders 5 Air Squats 5 Inchworms 5 PushupsBench Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Build to today’s heavy 3-RM.Metcon...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon (Time)In teams of 2; 1000m row OR 1200m run (100m MAX at time for each athlete) 100 Mountain Climbers 75 Situps 50 Curtis...
CrossFit PPG – CrossFitWarm Up (No Measure)Row 500M then 3 rounds of; 15 PVC Passovers 15 Pushups 15 PVC OHS 30 sec Handstand Hold (Wall)Overhead Walking Lunge (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): 20 Overhead Walking LungeMetcon...
CrossFit PPG – CrossFit”Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”Warm Up (No Measure)2 Rounds of: 250M row 5 Burpees 10 Goblet Squats 15...
CrossFit PPG – CrossFitShoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityPush PressMetcon (2 Rounds for reps)Complete as many rounds and reps as possible in 4...
