PG Crossfit – CrossFit Hangouts
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Windmills with light or no weight
• 10 PVC Passthroughs
• 10 Kip Swings
• 10 Toy Soldiers
Skill
Pull Up, BMU, RMU (EMOM X 12)
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
Perform 3 to 5 reps of your chosen progression level.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
• 10 Kettlebell Swings (53/35) (P 70/53)
• 6 Turkish Get Ups (3 per side)