CrossFit PPG – CrossFit


A: Warm-up Option (No Measure)

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

Custom Metcon


B: 500m Row (Time)

Max Effort 500m Row

Custom Metcon

C: Metcon (4 Rounds for reps)

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals of:

Minute 1 – Ski (for calories)

Minute 2 – Shoulder Press (75/55 lbs)

Minute 3 – Abmat Situps w/ Plate (25/15 lbs)

Minute 4 -30 seconds of Front Leaning Rest on Rings (use the 30 seconds after front leaning rest to note number of cals/reps achieved in first 3 stations)