PG Crossfit – CrossFit

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)

WORKOUT OF THE DAY