CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
ALT E2MOM for 3 sets of each
Station 1: ME Ring MU
Scale – Low Ring Progressions x 45 sec (slow and controlled)
Station 2: HS Walk x 40’
Scale – Partner Assisted or 4 Wall walks
Station 3: Alternating Pistols x 16-20 reps
Muscle-ups (3xME)
Handstand Walk (3×40’)
Pistols (3×16-20)
Metcon
Metcon (16 Rounds for reps)
16 min ALT EMOM
200/150m Row
15 Push-ups (Rx+ 15 Strict HSPU)
15 Box Jump Overs (24/20)
30 sec Active Bar Hang
*No kipping HSPU
