CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
20 mins
5 mins working on…
Wall Walk + 20 shoulder taps
immediately followed by…
5 mins working on…
Kick up to wall + 20 shoulder taps
immediately followed by…
E2MOM for 3 sets
Wall walk + HS Walk away from wall
*Use partner for assistance if needed
*Scale to sponge transfers in a wall walk
Metcon
Metcon (3 Rounds for time)
3 sets:
500m Row
15 Burpees over erg
20 Wall balls (Rx+30/20)(20/14)
Rest 2 minutes
*6 min cap per round
