CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
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 (3 Rounds for reps)
In teams of 2, complete three rounds for max reps of;
90 Seconds of Burpees
90 Seconds of Wall Ball Shots (20/14 lbs)
90 Seconds of Deadlifts (115/85lbs)
90 Seconds Medicine Ball Sit-Ups (20/14 lbs)
90 Seconds of Hang Power Cleans (115/85 lbs)
Rest 90 Seconds
~ Only one partner may be working at a time
~ Teams may divide reps however they choose