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: Back Squat (3-3-2-2-1-1)

Custom Metcon

C: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 16 minutes complete the following for rounds:

Odd Minutes – 16 Step ups (20/24 in)

Even Minutes – 4 x 50′ Shuttle Runs*

* Shuttle run is 25′ down & 25′ back = 1 rep
Athletes may load the steps ups with med balls, DB’s, weighted vest, ruck etc. but shuttles should be unweighted