CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
30 mins
Ground Conditioning
5 Rounds
:20 on :10 off
Hollow Rocks
Arch Rocks
V-ups
Supermans
Rest :30 after each round
3×10-20 Beat Swings
Kipping Pull-up Practice or
5 sets
:15 seconds on kipping pullups
:45 rest
Metcon
Metcon (Time)
21-15-9
KBS (1.5/1)
KB Push Press (1.5/1) (Each Arm)
