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 (AMRAP – Rounds and Reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 12 minutes of:
12/10 calorie Ski
10 Single DB Snatch (50/35 lbs)
25 Double Unders
***
For minutes 0:00 through 4:00, the non working partner must hang from the rig while reps are being accumulated.
For minutes 4:01 through 8:00, non working partner must hold a front leaning rest while reps are being accumulated
For minutes 8:01 through12:00, non working partner must bear hug hold a sandbag while reps are being accumulated.
If at any point, the non-working partner separates from rig, front leaning rest, or drops the sandbag, all work must stop until the position is reacquired before work towards the AMRAP can continue.
Non-working athlete may disengage from tasks during working partner rest.