CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

Use this time to follow a coach led warmup or athletes choice.


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 (2 Rounds for reps)

In teams of 2, alternating full rounds, complete;

i. As many rounds and reps as possible in 7 minutes of;

4 Toe to Bar

8 Deadlifts (115/85 lb)

12 Stationary Lunge with Farmer Carry (25s/15s)

**REST 2 Minutes**

ii. As many rounds and reps as possible in 7 minutes of;

4 Pull Ups

8 Shoulder to Overhead (95/65 lbs)

12 Abmat Situps


D: Metcon (No Measure)


D: Metcon (No Measure)

Hero WODS are special in the CrossFit community. They are about paying tribute to those that have sacrificed everything for our neighborhoods, our families, and our nation. They are not about PR’ing or ‘winning’…rather they are there to give us the opportunity to self reflect and they are there to encourage us to never quit. They are also there to remind us what we do in here is not only physical, but spiritual and emotional and sometimes requires us to believe that we have no limitations on what we can accomplish individually or together as a community.

I encourage each of you to learn about Murph which is the hero workout the entire CrossFit community does each and every Memorial Day. We will join them on Monday in his honor.

His story will forever change you.

~ Coach Steve