CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Skills & Drills
B: Skill Session – 15 minutes (Total Weight)
Use this time to work on a lift, gymnastic movmement, mobility, or recovery
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
D: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating movements, complete as many rounds and reps as possible in 14 minutes of;
12 Calorie Row + 6 Burpees over Erg
10 Alternating DB Snatch (50\35 lbs) + 10 Abmat Situps (arms crossed on chest, full stop on bottom)
5 Sandbag front squats + 30M bearhug carry (15M down \ 15M back)