CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: “Pick your Poison”
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
D: Metcon (2 Rounds for reps)
A: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
150M Run
10 AbMat Situps + 5 KB Swings (53/35 lbs)
25 Double Unders (45 Singles) + 10 hang power cleans (75/55 lbs)
***REST 3 Minutes***
B: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
12 Deadlifts (75/55 lbs)
10 Wall Ball Shots (20/14 lbs) + 5 Pull Ups
8 Burpee Box Jump Overs (24′ / 20′)