PG Crossfit – CrossFit
Saturday, February 29th – CrossFit Plus will begin at 9:30 AM.
March Fitness Challenge begins March 1st – 500 extra calories per week – bike, row, ski, run…Winner gets to program a special workout.
Warm-up
Warm-up (No Measure)
• 10 kip swings
• 6 scorpions
• 10 banded pull aparts
• 5 push ups
Skill
Bar and Ring Work
RMU, BMU, Butterfly pull ups, Kipping pull ups, Strict Pull ups – work on your next progression. If proficient, choose a desired rig or ring skill and perform an EMOMX3.
Metcon
Metcon (AMRAP – Rounds and Reps)
Running Cindy
25 minutes
800 m run buy in, then
AMRAP
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
(P – Wear a vest)