CrossFit Nottingham – Open Gym
BMU1 : Warm-up (No Measure)
Standardised gymnastics warm up
3 RFQ:
10 Tuck crunch
1 Tempo tuck to extended hollow
10 Banded lat press downs
20s low ring german hang
Skill development:
10-15 mins to work through progressions in groups:
Standing PVC patterning
Roller tension drill
Beat swing
Box BMU
Spotted BMU
Strength development:
In pairs, YGIG movements for 15 mins:
1-5 Strict pulls
15 Single arm banded lat press down
5-10 Bar dips
10 V-ups