27th January 2020

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


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

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