CrossFit PPG – CrossFitWarm-upCoach ledMetconMetcon (Time)10 Rounds For Time 3 Burpees 6 Pull ups 9 Kettlebell swings 53/35 12 Walking lunges (slow count) 15 Goblet Squats (53/35) 200m Run (together) One partner works. One rests alternating turns for a total of...
CrossFit PPG – CrossFitA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.B: Metcon (AMRAP – Rounds and Reps)Death By Power SnatchMinute 1 – 1 Snatch Minute 2 – 2 Snatches Minute 3 – 3 Snatches Minute 4 – 4...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Front Squat (E2MOM – 12minutes (6 sets))Every two minutes, for 12 minutes (6 sets of): Front Squat x 2 reps Build over the course of the sets to today’s heaviest double.C: Metcon (2 Rounds...
CrossFit PPG – CrossFitA: Warm Up (No Measure)i. 400 M Run ii. 3 rounds 20M Bear Crawl 20M Walking Lunge 20M Karaoke iii. 20 seconds Dolphin x 3 20 seconds Thread the Needle x 3B: Shoulder Press (EMOM – 8 Minutes)Every minute, on the minute, for 8 minutes:...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Back Squat (E2MOM – 10 minutes (5 sets))*Set 1 – 5 reps @ 45-55% of 1RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps...
