CrossFit Pineville – CrossFit
Warm-up
1 set:
:20 plank hold
20 alternating seated single-leg lifts
– Perform the plank on your hands.
– Focus on getting the leg at least 6 inches off the ground.
1 set:
10 air squats
10 sit-ups
:20 Hollow Hold
1 set:
10 front rack lunges (35/45 lb)
10 hanging knee raises
:20 Superman Hold
1 set:
10 front rack lunges (add weight)
10 knee-to-armpits
:10 T2B
1 set:
10 front rack lunges (add weight)
10 toes-to-bar
Metcon
Metcon (Time)
3 RFT
16 ALT Front Rack Reverse Lunges (155/105)
Accumulate :15 Hang L-Hold
16 T2B
Accumulate :15 Hang L-Hold
12 min cap
Lunges and toes-to-bars should be completed in 1-2 sets per round.
Weightlifting
Back Squat (12×2)
EMOM for 12 sets
All sets at 70% of 1RM
