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” (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, complete as many reps as possible of;
i. Alternating movements, complete as many rounds and reps as possible in 7 minutes of:
4 Single DB Devil Press (50/35 lbs)
8 Single DB Hang Clean & Jerk + 8 Situps
12 Single DB OH Walking Lunge
***REST 2 MINUTES***
ii. Alternating movements, complete as many rounds and reps as possible in 7 minutes of:
150M Run
12 Alternating DB Snatch
9 Knees to elbow + 3 Burpee Pull Ups