CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)On a 3 minute running clock, complete the following for max reps:...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (6-6-4-4-2-2)Custom MetconC: Metcon (Time)Complete 3 rounds for time of: 25 Wall Ball Shots (20/14 lbs to 10′) 15...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Power Clean + Power Clean (1-1-1)Custom MetconB: Metcon (2 Rounds for time)Every 8 minutes for 16 minutes, complete 2...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair...
CrossFit PPG – CrossFitWarm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.Metcon (AMRAP – Rounds and Reps)Complete the following 30 min AMRAP with a partner: 20 Pull Ups 5 Synchronized Burpees 200m Run (100m each) 5...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB-Rx: CrossFit Games Open 23.3 RX (Ages 16-54) (Time)Starting with a 6-minute time cap, complete as many reps as...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesCustom MetconWeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueC: Metcon (AMRAP – Reps)Complete 4...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 11...
