CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 DB single-leg RDLs/leg
5 inchworm + push-ups
:30 alternating dead bugs
5 burpees
4 sets:
20 double-unders
5 lateral burpees over the bar
5 deadlifts
– Build-in load up to workout weight and rest :30-1:00 between sets.
Weightlifting
Deadlift (10×2)
2 Deadlifts EMOM for 10 sets
Hold 70-80% of 1RM for all 10 sets
Metcon
Metcon (5 Rounds for reps)
15 min ALT EMOM
20/15 Cal Row
1-2 Legless Rope Climbs
50′ HS Walk
Scale Rope Climbs to 5-10 Strict Pull-ups
