CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
30 mins
Double Paused Deadlifts
*Pause 2-3 seconds just off the ground
and at the knee
5×3 at 70-75% 1RM Deadlift
Double Paused Deadlifts (5×3 @ 70-75% 1RM DL)
Metcon
Metcon (2 Rounds for time)
CrossFit Baseline
500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups
*Rest 2:00, then repeat
*Score each round for time