CrossFit Pineville – CrossFit
Warm-up
2 sets of 30 sec of each movement
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Walk
*Station 3 – Kang Squats
*Station 4 – Side Plank Hold
*Station 5 – Cossack Squats
Weightlifting
Back Squat (5×2)
E3MOM
*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.
Metcon
Metcon (Time)
For time:
25 Pull-Ups
50 Wall Balls (20/14)
100 DU
50 Wall Balls
25 Pull-Ups
*15 min time cap
