CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
25 mins
Handstand Walk Progressions
3x Around the World Walks
3×10-20 Wall walks to shoulder taps each arm
Practice kicking up to the wall or partner assisted freestand holds
Handstand Walks/Partner Assisted/Sponge work to practice weight transfer
Metcon
Metcon (4 Rounds for time)
4 rounds
75 DU
20 Wallballs (Rx+30/20)(20/14)
15 Deadlifts (225/135)
Rest 1 minute
*4 min time cap per round
