CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – General & Dynamic (No Measure)
Spend 20 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: Metcon (Time)
In teams of three, complete the following for time;
75 Calorie Ski
75 Hang Power Snatch (75/55 lbs)
75 Push Press (75/55 lbs)
75 Goblet Squats with Plate (25/15 lbs)
75 Calorie Assault Bike
75 Single DB Snatch (50/35 lbs)
75 Wall Ball Shots (20/14 lb)
75 Medball Sit ups (14 lb)
75 Calorie Row
** For the Ski, Bike, and Row – only 1 athlete may work at a time but every athlete must accumulate at least 20 total calories each
** All movements must have 2 athletes working simultaneously and must synchronize the completion of each rep together
** For Situps, both working athletes will synchronize a sit up as they pass the ball.