PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Pass throughs
• 10 Jumping Lunges
• 5 Hollow body to superman
Skill
Pull-ups (EMOM X 12 of 3-5 pull ups (strict, kip, butterfly))
Work on progression or, if proficient, EMOM.
Metcon
Metcon (Time)
5 rounds
• 6 Alt Single Arm KB/DB snatch (53/35)(P 70/53)
• 10 KB lunge (P Overhead)
• 15 Toes To Bar
• 20/17 Cal bike