CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
Weightlifting
B: Seated Strict Press (3-3-3)
Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every minute, on the minute, for 20 minutes (4sets) of:
Minute 1 – 10/8 Calories of Assault Bike
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Pull-Ups
Minute 4 –KB Front-Racked Alternating Reverse Lunges x 12 reps (53/35 lbs)
Minute 5 – 12 Dynamic Push Ups (45/25 lb plate)