CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
30 mins
Ring Muscle-up Progressions
3×15-20 sec false grip active holds
*May scale to active bar holds
3×15-20 sec active dip press out holds
*Rings or static
Ring Dips
3×4-8 strict
Ring Kipping Swings + Pull
3×5-10
5 min to work on ground transitions or muscle up practice
Metcon
Metcon (Time)
60/50 Cal Row
30 Single Arm DB OHS (50/35)
15 C2B (Rx+ Bar MU)
*15 each arm for OHS
