CrossFit PPG – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Skill Work – SnatchSpend 15 minutes working on the 3 pulls of the Snatch. *Focus on Patience, Power, and Speed....
CrossFit PPG – YouthFitCoach Led Warmup (No Measure)Warm-up followed by the Push-up Progression: 1) Plank, 2) Plank Games, 3) Plank-up, 4) Push-upMetcon (AMRAP – Rounds and Reps)8-minute AMRAP: 5 Squats 10 m Broad Jumps 5 Push-ups 15 DU / 30 singles / 20...
CrossFit PPG – CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsFront Squat (E3MOM – 15 Minutes (5 Sets))Take 10 minutes to build to a heavy-ish...
CrossFit PPG – CrossFitWarm Up (No Measure)500m Row + 3 rounds of: 8 Wall Ball (20/14) 8 Push Ups 8 Jumping Pull UpsPush Jerk (1-1-1-1)Take 20 minutes to build to today’s heavy JerkMetcon (Time)In teams of two, with partners alternating complete rounds, complete...
CrossFit PPG – CrossFitTeams of 4 will work to complete the following:Metcon (AMRAP – Reps)Partner A – Max KBS (53/35) Partner B – Max AbMat Sit-ups Partner C – Max Air Squats Partner D – Max Pull-ups Each partner in the team works...
CrossFit PPG – CrossFitSmash & Floss (No Measure)Spend 15 minutes with bands, rollers, lax balls, and other items working on mobility / recovery.Deadlift (7-5-3-1)Spend 20 minutes finding today’s 1RM. *focus on hips/shoulders rising in unisonGriff...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Morrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott...
CrossFit PPG – CrossFit”Greater love hath no man than he lay down his life for his brother”.Back & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10...
CrossFit PPG – CrossFit ()Split JerkSpend 20 minutes and find today’s 1RM. Focus on ; *Foot speed *Pressing under the bar *Getting lowJack (AMRAP – Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps,...
CrossFit PPG – CrossFitWarm Up (No Measure)3 Rounds 50 Single Unders 8 Hollow To Open Bar Taps 8 Push Ups 8 Good Mornings 45/35 barbell *10 minutes of shoulder mobility / band workBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12...
