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: Hang Squat Clean + Push Jerk + Split Jerk (1-1-1)
Custom Metcon
C: Metcon (AMRAP – Rounds)
Every minute, on the minute for 20 minutes, complete the following for rounds:
Minute 1 – 30 Double Unders
Minute 2 -12 Calorie Row
Minute 3 -12 Wall Ball Situps (20/14 lb)
Minute 4 -8 Calorie Assault Bike
Minute 5 – 10 KB Swings (53/35 lbs)
* The programming for tomorrow involves moving heavy loads for a one rep max of 3 lifts (CrossFit Total)
Today should be used as active recovery but athletes may opt to change rep schemes to accommodate their needs.