CrossFit PPG – CrossFitBack & 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 air squatsBack Squat (5-5-5-5)Five sets of: Back Squat x 5 reps Rest 60 seconds...
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 mobilityDynamic Push-ups (Max Height)Do a standard push up and explode on the way up. Try to drive...
CrossFit PPG – CrossFitBack & 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 air squatsDeadlift (15-10-5)Deadlift x 15 reps Rest 30 seconds Strict Handstand...
CrossFit PPG – CrossFit”The two things in your life you are in total control over are your ATTITUDE and your EFFORT”Warm Up (No Measure)3 Rounds 20 Mountain Climbers 15 Jumping Jacks 10 Bar Rows 5 Push UpsClean and Jerk (E3MOM – 30...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250M Row (Damper on 10) 10 Shoulder Taps (sub 30s HS Hold) 10 V-ups (with PVC) 10 Ring Rows 10 Overhead Walking Lunge (PVC)Back Squat (1×8)Four sets of: Back Squat x 8 reps (challenge yourself, if you...
CrossFit PPG – CrossFitAthletes Choice (No Measure)10 MinutesScooter (AMRAP – Rounds and Reps)On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint *For the...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 300m Run 10 Alternating Overhead Lunges (45/25 bumper plate) 10 PVC Passovers 10 OHS 10 Bent over row (45/25 bumper plate)Push Press (E3MOM)Every 3 minutes, for 18 minutes (6 sets): Push Press *Set 1 – 5 reps...
CrossFit PPG – CrossFitWarm Up (No Measure)3 Rounds 200m Run 5 Inch Worm Push Ups 5 Squat Jumps 5 KBClean (E3MOM – 1×4)Every 3 minutes, for 18 minutes (6 sets): Clean x 4 reps (rest 10 seconds between each single rep)Metcon (3 Rounds for time)Three...
CrossFit PPG – CrossFit”It’s supposed to be hard. If it wasn’t hard everyone would do it. The hard…is what makes it great”Smash & Floss (No Measure)Take 10 minutes and spend it on mobility. Use rollers, lax balls, bands, and...
CrossFit PPG – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....
