PG Crossfit – CrossFit
Holiday Hours
12/31/2020 No 5:45 PM or 7:00 PM Class
1/1/2021 Only a 9 AM Class
Warm-up
Warm-up (No Measure)
3 Rounds
10 PVC Passthroughs
10 Kip Swings
10 Bottoms Up Squats
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
Complete 3-5 reps depending on your proficiency with the movement.
Metcon
Metcon (Time)
7 Rounds
400 m Run
20 Back Squats (135/95)
22 minute time cap