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”
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.
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, complete the following for reps:.
i. Alternating full rounds, complete as many rounds and reps in 7 minutes of:
7 Hang Power Cleans (115/80 lbs)
9 Wall Ball Shots
11 AbMat Situps
** REST 3 MINUTES**
ii. Alternating full rounds, complete as many rounds and reps in 7 minutes of:
5 Bar Over Burpees
7 Toe To Bar
9 KB Swings (53/35 lbs)