CrossFit Pineville – CrossFit
Warm-up
500m Row
then…
Empty Barbell x3
5 Hang Power Clean
5 Front Squat
5 Shoulder Press
**Wrist/Front Rack Stretch b/t rounds
Fran Sandwich (Time)
For time:
1000m Row
Right into..
21-15-9
Thrusters (95/65)
Pull-ups
Right into…
800m Run
Accessories
2 sets
20 Bodyweight Split Squats + 30 sec lunge hold (each leg)
*Rest 60 sec b/t legs
*Rest 2 min b/t sets
Home Workout
Metcon (Time)
Mini Murph
800 M run
4 rounds
20 pushups
25 sit ups
30 Squats
800 M run
Accessories
3 rounds
21 Banded Good Mornings
15 Banded Pull aparts
9 Pike Handstand puhsups
rest 2-3 min
