CrossFit Pineville – CrossFit
Warm-up
2 sets:
:30 High Knees/Butt Kicks
10 Forward Lunges
10 Air Squats
:30 Side Plank Per Side
then..
1 set:
3 Heels Elevated T-spine rotations
3 Heels Elevated Russian Baby Makers
6 Front Foot Elevated Split Squats
6 Cossack Squats Each Side
5 Tempo Back Squats
Weightlifting
Back Squat (3,3,3,4,4,4)
E2:30 for 6 sets
These should be challenging sets.
Push for a heavy 3 in the first 3 sets then drop weight and focus on speed out of bottom for last 3 sets.
Metcon
Metcon (Time)
For time;
20 Pull-ups
15 Dbl DB Front Squats (50/35)
15 C2B
10 Dbl DB Thrusters
10 Bar MU
5 Burpee Dbl DB Clusters
10 min cap
