Friday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

12 mins

Turkish Get Up (2×4 each arm)

*slow & controlled, 1 sec pause each position

Gymnastics

18 mins

Core Circuit

4 rounds (30 sec work/30 sec rest)

Russian Twists

Tuck Sits

Elbow to Push-up Plank

Flutter Kicks

Metcon

Metcon (Time)

800m Run

30 Strict Pull-ups

800m Run