CrossFit PPG – CrossFit
Warm-up
A: Warm-up (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
Custom Metcon
B: “Pick your Poison”
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
C: Metcon (AMRAP – Rounds & Reps)
In teams of 2, complete as many rounds and reps as possible in 18 minutes of;
50 Wall Ball Shots (20/14lbs)
40 Kettlebell Swings (53/35 lbs)
30 Hand release Push Ups
20 Toes to Bar
100m run together (10 reps)
* Every two minutess, starting at 0:00 each partner will perform a 20 second rig dead hang (if 2 minute mark strikes while on run, complete when you return prior to starting with Wallballs)