4/6/21 RMU, Pistols, and Peej’s BirthdayWOD!

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 seconds banded shoulder mobility work on the rig

• 10 lunges

• 60 second death stretch on both quads

Skill

RMU and Pistols (EMOM X 10)

10 minute EMOM

1: 1-3 Ring Muscle Ups

2: 8-12 Pistols
RMU Mod: Kneeling or Back starting position into transition to ring dip and end at the top of the ring dip

Metcon

Metcon (Time)

Peej’s Birthday WOD

4 Rounds

• 6 Squat Cleans (155/115)

• 19 Sit Ups

• 7 Pull Ups

• 2 HSPU

Cash Out 49 Burpees