CrossFit PPG – CrossFitA: 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 air squatsB: Front Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15...
CrossFit PPG – CrossFitA: Warm Up (No Measure)3 Rounds 200m run 5 Burpees 10 Alternating Jumping Lunges 15 Hand Release Push UpsB: Clean and Jerk (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds...
CrossFit PPG – CrossFit”The spirit of Christmas is the spirit of love and of generosity and of goodness. It illuminates the picture window of the soul, and we look out upon the world’s busy life and become more interested in people than in...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Snatch x 1.1.1 (rest 7-10 seconds between...
CrossFit PPG – CrossFitA: Warm Up (No Measure)Row 500M then 3 rounds of; 15 PVC Passovers 15 Pushups 15 PVC OHS 30 sec Handstand Hold (Wall)B: Bench Press (1×4)Four sets of: Bench Press x 4 Rest 60-90 seconds Single-Arm DB/KB Row x 10 reps Rest 60-90...
CrossFit PPG – CrossFitA: Crossfit Warmup (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-upsB: Deadlift (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets of): Deadlift x...
CrossFit PPG – CrossFitA: Shoulder 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 mobilityB: Metcon (No Measure)Three sets, not for time, of: Bar Muscle-Ups x 3 reps Kettlebell...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of 2 complete the following for time; 1 Bear Complex (115/75) 2 Wall Climbs 3 Hang Power Cleans (115/75) 4 Situps 5 Burpees 6 Push Press (115/75) 7 Pull Ups 8 Double Unders x 2 9 Wall...
CrossFit PPG – CrossFitMental toughness is when you find fuel in an empty tank.Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon (No Measure)Three sets not for time of: L- Pull-Ups x 5 reps...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m row 5 Burpees 10 Hand Release Push Ups 15 PVC Good Mornings (5 left, 5 right, 5 center)Snatch (1×1)Take 20 to 25 minutes to build to today’s 1-RM SnatchThe “Drew” (3 Minutes x max...
