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, alternate movements to complete as many rounds and reps in 7 minutes of;
150M Ski
10 AbMat Situps + 5 Plate Ground to Overhead (45/35 lb)
25 Double Unders (45 Singles) + 10 hang power cleans (75/55 lbs)
***REST 2 Minutes***
C: In teams of 2, alternate movements to complete as many rounds and reps in 7 minutes of;
8 Power Snatch (75/55 lbs) + 4 Bar Facing Burpees
12 Air Squats + 5 Pull Ups
8 Overhead Stationary Lunge (45/35 lb)