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
C: Metcon (2 Rounds for reps)
In teams of 2, complete as many reps as possible of;
i. Alternating movements, complete as many rounds and reps as possible in 7 minutes of:
4 Single DB Devil Press (50/35 lbs) + 4 Single DB Ground to Overhead (both hands on DB)
8 Wall Balls (20/14 lbs to 10′) + 8 Situps
12 Single DB OH Walking Lunge
***REST 2 MINUTES***
ii. Alternating movements, complete as many rounds and reps as possible in 7 minutes of:
150M Ski
12 KB Swings (53/35 lb) +
10 Situps + 6 Hand Release Pushups
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.