CrossFit Pineville – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Gymnastics
25 mins
Skill/Plyo Stations
5 sets
5-10 Ring Push-ups + 20 sec ring plank hold
20 Lateral hops over Rogue blocks
5-10 Kipping Pull-ups
20 Skater Jumps
*Scale push-ups and pull-ups to your ability
*This should be at a nice easy pace
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*6 min time cap
*Should use 50-60% 1RM Clean
