CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
B: Metcon (Time)
Criss Cross Chipper
200 run
50 Double Unders or 150 Singles
35 KB Swings
20 Hand Release Push Ups
10 Atomic Sit Ups
5 Wall Climbs
10 Overhead Walking Lunge with Plate (slow count)
20 Abmat Situps
35 DB Snatch
50 Double Unders or 150 Singles
200m run
~ Each team member will start on the opposite end of the chipper (Partner A at the top, Partner B at the bottom). They will then proceed through the movements in the order they appear, either from the top down, or the bottom up.
~ Once a partner has reached the halfway point, they may assist the other partner in finishing until all movements are completed (only one partner may work at a time at this point)
~ Once the chipper is completed, partners will rest exactly 3 minutes and restart the chipper in the reverse order for each teammate.
~ Once that is completed, partners will rest 3 minutes and both starting from the top, run through the chipper in order together splitting reps, one person working at a time.
Custom Metcon
C: Metcon (2 Rounds for time)
OPTIONAL CASHOUT
Partner 30/25 Cal Assault Bike
Each partner will achieve an individual max effort 30/25 Cal assault bike for a combined time. Each partner will record their own time.
This can begin at anytime after Part B after proper recovery and there is no time restrictions between switching riders.