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 the following for as many rounds and reps as possible in 10 minutes of;
8 Shoulder to Overhead (95/65 lb)
4 Burpee Pull Ups
8 Wall Balls (20/14 lb)
*** REST 3 minutes and proceed to Part D***
D: Metcon (AMRAP – Rounds)
Death by 10m – Partner Style
Alternating turns, every minute on the minute, each athlete will run 10 meters. At minute 2, each athlete will run 20m (down and back). At minute 3, each partner will run 30m.
Continue this pattern until both athletes are unable to complete the required distance within the minute.
Score is last completed round.
Flow – at 3-2-1 go, partner A will run 10m marked by two cones. Once she/he CROSSES the line, partner B will run 10m. The team will rest for the remainder of the minute.
At minute 2, Partner A will run 10m down and 10m back. Once he/she crosses, partner B will do the same. They will rest until the minute expires.
This will continue adding 10m to each athlete each minute until both athletes are unable to cover the distance in 1 minute.