CrossFit PPG – CrossFit

Warm-up

A: Athletes Choice (No Measure)

10 Minutes

Weightlifting

B: “Pick your Poison” (1-1-1)

Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.

C: Metcon (2 Rounds for reps)

In teams of 2, complete the following.

i. Alternating full rounds, complete as many rounds and reps as possible in 8 minutes of:

12/10 Calorie Row

10 Wall Balls (20/14lb to 10′)

8 KB Swings (53/35 lbs)

Rest 2 minutes

ii. Alternating full rounds, complete as many rounds and reps as possible in 8 minutes of;

12/10 Calorie Bike

10 KB Sumo Deadlift High Pull (53/35 lbs)

6 S-DB Devil’s Press (50/35 lbs)

Custom Metcon

Make-Up Day

D: Make Up Session (No Measure)

If you choose, please take this opportunity to make up a workout / lift that you missed in the recent past. This will be contingent on the coach’s ability to run the clock against the class, equipment availability, and space for regularly scheduled class.