CrossFit Pineville – CrossFit
Warm-up
1 set:
3:00 Bike
then…
2 sets:
20 Walking Lunges
:20 Side Plank Each Side
:20 KB Bottom Squat Hold
3 Tempo Goblet Squats
Metcon
Metcon (6 Rounds for reps)
30 min ALT EMOM
Station 1: 10 Cal Bike
Station 2: 20 Wallballs (20/14)
Station 3: 20 Push-ups
Station 4: 15 Box Jump Over (24/20)(Step Down)
Station 5: :30 Unbroken Bottom Dip Hold on Ring
Score is total reps completed each time through all the stations
Dip hold is the unbroken time completed. 95 total reps available per round.
