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.
Custom Metcon
Make-Up Day
C: Metcon (3 Rounds for reps)
In team of 2, alternating full rounds, complete as many rounds and reps as possible in 5 minutes of:
5 Box Jumps (24″/20″)
10 Shoulder to Overhead (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
10 Single DB Shoulder to Overhead (50/35/DBs)
10 Pull Ups / Chest to Bar Pullups
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 6 minutes of:
5 Single DB Box Step Overs (50/35 lbs / 24/20 in)
10 AbMat Situps
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.