CrossFit Pineville – CrossFit
Warm-up
1 set:
30 jumping jacks
10 alternating spiderman stretches
10 push-ups to down dog
1 set:
5 single-arm ring rows/arm
:30 jump rope
5 ring rows
:30 jump rope
1 set:
10 jumping chest-to-bar pull-ups
:30 jump rope
10 pull-ups
:30 jump rope
4 sets:
3-5 chest-to-bar pull-ups
:30 jump rope
– Rest :30-1:00 between sets.
Metcon
Metcon (Time)
For time:
21 C2B
63 DU
15 C2B
45 DU
9 C2B
27 DU
10 min cap
Accessories
800m Wreck Bag Front Rack Carry
Not for time but quality.
Push to go unbroken on the carry.
This is not a run but a walk.