CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
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.
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2 complete the following;
i. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
10 Calorie Assault Bike
10 Muscle Snatch (75/55 lbs)
10 Reverse Lunges with Plate Overhead (35/25 lb)
** REST 2 MINUTES **
ii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
10 Calorie Row
10 Hang Power Snatch (75/55 lbs)
10 KB Sumo Deadlift High Pulls (53/35 lb)
** REST 2 MINUTES **
iii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
10 Calorie Ski
10 Power Snatch (75/55 lbs)
10 Goblet Squats (53/35 lbs)