Perpetual Fitness – CrossFit

Gymnastics

Pull-ups / Muscle-ups (12 minutes, get better!)

Skill work! Progressions, efficiency, kipping, butterfly, etc.
Butterfly pull-ups! We have several pull-up progressions / drills for you to work on.

Or, if you already have them:

EMOM 8 minutes C2B butterfly (you chose reps, just watch hands). Make sure they are good practice sets. If you aren’t fluid in the C2B butterfly yet, keep reps

to 2-3.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Burpees

15 Front Squats (135/95)

15 Chest-to-bar Pull-ups