PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Hollow Body to Superman
10 Revolving Down Dog
10 Banded Good Mornings
Skill
Pull Up, BMU, RMU (12 minutes of work)
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
Metcon
Metcon (No Measure)
EMOM X 18
1: Row 15/12 cals
2: Handstand Push Ups – Between 6 and 10 depending on your proficiency.
3: Over the Rower Burpees – 10
For the HSPU, work on your highest level of proficiency. If you are proficient at kipping HSPUs, increase the reps.