CrossFit Pineville – CrossFit
Warm-up
15 min
Gymnastics
E2MOM for 12 min
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 30-50′
(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds (accumulate)
Handstand Walk (2×30-50′)
L-Sit (2×45-60 sec)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 ALT Pistols
