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
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, complete as many rounds and reps as possible in 14 minutes of:
12/10 Calorie Assault Bike + 25 Double Unders*
15 Partner Wall Ball Situps (20lb) **
10 Synchronized Deadlifts (95/65 lbs)
3 Synchronized Wall Walks
* This movement will alternate partners, the remainder of the movements will be done together.
** The wall ball sit up has partners feet to feet passing a ball across. Each partner will do a sit up both while holding the ball and while the partner is holding the ball.
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.