CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift you need to work on…you have 20 minutes to master the technique
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, alternating full rounds, complete the following;
i. As many rounds and reps in 6 minutes of;
10 Calorie Row
7 Toe to Bar
** REST 2 MINUTES **
ii. As many rounds and reps in 6 minutes of;
20 Double Unders
6 Wall Ball Shots (20/14lbs)
** REST 2 MINUTES **
iii. As many rounds and reps in 6 minutes of;
10 KB Swings (53/35 lbs)
10 AbMat Situps
Zoom WOD
D: Metcon (2 Rounds for reps)
In 8 minutes, complete the following;
Run 200m immediately followed by as many rounds and reps as possible in the remaining time of;
5 Deadlifts (BB/DB/KB…)
10 Push Jerk
20 Double Unders
*** REST 3 MINUTES ***
In 8 minutes, complete the following;
Run 200m immediately followed by as many rounds and reps as possible in the remaining time of;
10 Squats
10 Situps
10 Deadlifts (BB/DB/KB…)
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