Main – CrossFit1: PPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-ups2: Metcon (No Measure)Three sets, not for time, of: Kipping Pull-Ups x 10-15 reps Box Jumps x 10-15 reps 30/24...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.1.1: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle...
Main – CrossFit1: CrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers2: Bench Press3: Metcon (Time)In teams of two, alternate to complete 5 sets each of: 20 Kettlebell Swings...
Main – CrossFit1: Leg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter Run2: Front Squat3: Metcon (AMRAP – Rounds and Reps)“20-Minute Work Capacity...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Metcon (Time)Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters Kettlebell or Dumbbell...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-ups20:00 gymnastic work (learn to rope climb)Pick any gymnastics movements...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (4×3)Metcon (3 Rounds for reps)Three sets for max reps of: Pull-Ups x 60 seconds Rest 30...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsDeadlift (5×4-6)Metcon (AMRAP – Rounds and Reps)Complete as...
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Main – 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 squatsPower Clean (4×1.1.1.1)weighted pullups (3x 3-4 reps)Metcon (Time)Three...
