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 (Time)
In teams of two, complete three rounds each of:
300/250 m Row
(rest station)
15 Hang Power Cleans (95/65 lbs)
(rest station)
15 KB Swings (53/35 lbs)
(rest station)
15 Wall Ball Shots (20/14 lbs)
(rest station)
Teammates will attack this in a pipeline fashion.
Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing.
Once Partner B finishes rowing, Partner A may begin the Hang Cleans and Partner B is in the rest station.
Teams will follow this sequence until both teammates have completed three full rounds (partner B finishes Wall Balls for 3rd Time)