11/20/19 Pull Up, BMU/RMU and Cindy

PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

 10 pass throughs

 10 Kip swings

 10 V ups

Gymnastics

Pull Up, BMU, RMU

Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives

o Work on your next skill level

o Pull Up progression

o BMU/RMU progression

Metcon

Cindy (AMRAP – Rounds and Reps)

CINDY (P With a vest)

20 minute AMRAP

• 5 Pull Ups

• 10 Push Ups

• 15 Air Squats