PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 PVC Passthroughs
• 100 Single Unders
• 50% of your maximum unbroken strict pull ups
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 to 5 reps depending on the skill and level of proficiency. Ensure at least 10 seconds rest.
Metcon
Metcon (Time)
4 Rounds (P 5 Rounds)
• 4 Turkish Get Ups (alternating)(53/35)
• 30 Double Unders
• 6 Toes To Bar
• 30 Double Unders
• 10/7 Cal bike
• 30 Double Unders