CrossFit Pineville – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Gymnastics
30 mins
Kipping Pull-up Progressions
3×30 sec Active Bar Hold
3×30 sec Bar Thoracic Hold
3×10 Beat Swings
5 minute EMOM
5-8 Kipping Pullups
Metcon
Metcon (5 Rounds for reps)
5 rounds
30 seconds ME Push-ups
10 second Rest
30 seconds ME Ring Rows
10 second Rest
30 second ME Squat jumps
10 second Rest
*Each round for total reps push-ups, ring rows and squat jumps
