CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
20 min
Shoulder Press (5,4,3,2,1,8,8)
E2MOM
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6-7 – 8 reps @ 75%
Metcon
Metcon (3 Rounds for reps)
3 sets for max reps/calories
60 sec Bike
Rest 15 sec
60 sec Push-ups
Rest 15 sec
60 sec Row
Rest 90 sec