CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)Talk with your coach about sore, tight, pissed off places you’re dealing with after the ice bath. Work it out.2: Metcon (AMRAP – Rounds and Reps)Death by kettlebell swings. 53/35. Rx+ 70/53EMOM...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)The Ice Bath (Time)Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap. King Kong 3 Rounds 1 Deadlift 455/325 scale to 90% 1RM 2...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Turkish Get Up (form work, experience the differences in Bar,DB,KB)5k Row (Time)Max Effort 5k Row
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Legend of Bowling (5 Rounds for calories)Bowling: 5 rounds.Deadlift (5×5)Metcon (4 Rounds for time)every 5:00 for 4 rounds complete run 400m 20 KB swings 53/35 your score is the time it takes you to...
CrossFit PPG – CrossFitUltimate frisbee (No Measure)15:00 ultimate frisbee for classes of 6 or more in the back parking lot. coach led warmup otherwise.Bench Press (find todays 3 rep max)Metcon (AMRAP – Reps)Tabata :40 on, :20 off rotate to complete 4...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Row Sprint Pyramid (5 Rounds for time)Row 100, 200, 300, 400 & 500 meter...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Overhead Squat (5 x 5 Load dependent on skill level)Metcon (Time)75 burpee pullups for time EMOM 5 OHS (95/65#)
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: DeadliftThree sets of three. Take 10 minutes to warm up to your first set, which will be heavy. Then E2MOM for 9 minutes complete three reps. Recommended starting weight 80% 1RM.3: Metcon...
CrossFit PPG – CrossFit1: 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 mobility2: Shoulder Press8 reps 6 reps 4 reps 3 reps3: 6/10/2015 (Time)4 Rounds for Time 10 Push...
CrossFit PPG – CrossFit1: Legend of Bowling (5 Rounds for calories)Bowling: 5 rounds.Try to row, as in individual, exactly 100 meters. For every rep over or under 100 meters do that number of burpees. Minimum pace is 15 strokes a minute and no pulls are allowed...
