Friday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Turkish Get Up (3×5 each side)

Rep scheme isn’t super important, looking for quality reps as this is accessory work

Metcon

Metcon (4 Rounds for reps)

3 rounds Alt E2MOM

30 sec ME Cal on Assault Bike

30 sec ME Pull-ups

30 sec Rogue Block Overs

30 sec Abmat Sit-ups

*Each Movement for total reps