CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
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.
Weightlifting
C: Metcon (AMRAP – Rounds)
Every 2 minutes, for 16 minutes (2 sets) of:
Station 1 – 300M Run
Station 2 – 15 Kettle Bell Swings (53/35 lbs) + 10 Pull Ups
Station 3 – 15 Wall Ball Situps + 15 Situps
Station 4 – 15 Plate Ground to Overhead (45/35 lbs) + 8 Burpees to Plate
This session should be used to focus on proper movement mechanics, breathing and heart rate management. Stay in control at all times, and try to breathe through your nose for as much of the session as possible.