CrossFit PPG – CrossFit
Warm-up
Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Custom Metcon
B: Metcon (Time)
“DON’T SMASH THE PUMPKIN”
In teams of 2, complete the following for time;
400m Rabid Run (200m each)
100 Mysterious Box Jumps/Step Ups (24/20/12)
100 Scary Sit Ups
100 Fearful Lunges
75 Spooky Push Ups
50 Wicked Pull Ups
75 Eerie Wall Balls (20/14/3)
100 Ghostly Air Squats
100 Killer Kettlebell Swings (53/35/8)
100 Frightening 4 Count Flutter Kicks
400m Rabid Run (200m each)
~ One partner works while other partner holds the “pumpkin.” Pumpkin is a Med Ball (20/14)
~ Each drop is a 5 burpee penalty. If partners use different sizes, working partner should pick up ball before the other drops it.