CrossFit Pineville – CrossFit
Warm-up
10 Minutes
Metcon
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Red Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
Metcon
Flight Simulator (Time)
5 DU
5 Burpees
10 DU
5 Burpees
15 DU
5 Burpees
20 DU
5 Burpees
25 DU
5 Burpees
20 DU
5 Burpees
15 DU
5 Burpees
10 DU
5 Burpees
5 DU
5 Burpees
*All DU must be unbroken. If you break, then you start back at 0 of the current round you are on
3:1 Ratio for SU/DU
Mobility
Spend remaining time of class working on OH mobility in preparations for 17.3.
