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)

WORKOUT OF THE DAY