CrossFit Pineville – CrossFit
Warm-up
1 set:
10 alt samson stretch
15 air squats
5 spider stretch + hamstring stretch/leg
10 knee push-ups
3 sets:
5 box jumps (building in height)
2 sets:
5 hand-release push-ups
3 box jumps (workout height)
Metcon
Metcon (Time)
10 RFT
12 Box Jump Overs (24/20)
12 HR Push-ups
15 min cap
Today is simple: move fast and transition fast. If you need to slow down, use the hand-release push-up sets if you don’t think you can go unbroken for all 10 rounds. Breaking these up into 2 sets from the beginning and see if you can hold on at the end.
Avoid rebounding the box jump-overs today. Practice the rhythm of having to step down each rep.
Accessories
For Completion:
200m Dball Bear Hug Carry
100m SA DB OH Carry (Left Arm)
100m SA DB OH Carry (Right Arm)
200m Dball Bear Hug Carry
Complete the sandbag carry in 2-3 sets.
Complete the overhead carries in 1-2 sets.
Use a moderate load that feels challenging toward the end, but with which you can still walk casually.
