CrossFit Pineville – CrossFit
Warm-up
15 mins
Weightlifting
25 mins
Three sets:
Strict Pull-Ups or Weighted Pull-ups x 5 reps
Rest 60 sec
DB Bench Press x 12 reps
Rest 60 sec
DB Hammer Curl x 8 reps each arm
Rest 2 mins
Strict Pull-Ups (Bar) (3×5)
Dumbbell Bench Press (3×12)
Dumbbell Hammer Curl (3×8 each arm)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
200m Run
30 DL (225/155)
30 Single Arm DB Push Press (15 each arm) (50/35)
