CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
20 mins
Ring Dip Skill Work
*Static Box Holds (30 seconds)
*Bottom of dip box holds (30 seconds)
*Negative Box Dips
OR
*Active Ring Holds
*Bottom of Ring Holds
*Negative Ring Dips
*Strict Ring Dips
5xME
Ring Dips (5 x ME)
*Strict
Metcon
Metcon (4 Rounds for reps)
5 Rounds
30 sec ME Push Jerks (Rx+135/95)(115/75)
Rest 30 sec
30 sec ME Burpee Box Jumps (24/20)
Rest 30 sec
30 sec ME Hang PC (Rx+135/95)(115/75)
Rest 30 sec
30 sec ME Row for Cals
Rest 30 sec
Score is total reps of each movement
