CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
Murph Prep (3 Rounds for reps)
i. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
15 Pull Ups
-Rest 5 Minutes-
ii. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
20 Hand Release Push-Ups
-Rest 5 Minutes-
ii. Complete as many rounds and reps as possible in 10 minutes of:
200m Run
30 Air Squats to target
* Run = 20 Reps (1 rep every 10 meters)
*Sections ii & iii should be performed outside to minimize transitions
Rx+ ~ Wear a weighted vest