CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Make-Up Day
C: 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.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, complete the following for max reps:
On a 3 minute running clock, alternating full rounds for 6 rounds total (3 per partner), complete a 200M run and as many rounds and reps in the remaining time of:
7 Overhead Squats (75/55 lbs)
7 Pull Ups
7 Wall Balls (20/14 lbs)
*Partner A will start the Metcon at 0:00, they will run 200m and upon return, complete as many rounds and reps as possible of the triplet until the 3:00 expires. At the 3:00 mark, Partner B will rim 200m and one returning do the same until the 6:00 and so on. Each teammate will pass through a work session 3 times
*At partner change, the working partner will pick up where the previous amrap concluded for a total score ofrounds and reps as a team