CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
30 mins
Handstand Hold/Walk Progressions
3×10-20 Wall Walk to Shoulder Taps
3 Around the World Walk attempts
3xME HS Holds with 2:00 rest b/t efforts
or
3xME HS Walks
Handstand Hold (Max Effort Time)
Record best effort in total seconds
Handstand Walk (Max Effort Distance)
Record best effort in feet
Metcon
Metcon (Time)
21-15-9
Clean & Jerk (115/80)
OHS
Pull-ups
