Friday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

3 sets

10 KB Bent Over Row (each arm)

10 KB Strict Press (each arm)

20 Hollow Rocks

20 Arch Rocks

Rest as needed between sets

Single Arm KB Bent Over Row (3×10)

KB Strict Press (3×10)

Metcon

Metcon (12 Rounds for reps)

12 min ALT EMOM

1-3 Rope Climbs

5-10 Strict HSPU

3 Heavy Power Snatch