Announcements
This Saturday, we will be performing Partner Chad 1000. This workout is 1000 weighted step-ups with a partner. Try bring a backpack you can load with 45/35# for the workout.
CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Banded Good Mornings
10 ALT Spider Stretch
5 Burpess with a jump as high as possible
2 sets
5 American KBS
100m Jog
Metcon
Metcon (Time)
For time:
100 American KBS (1.5/1)
*Every time you break perform a 400m Run
15 min cap
Use a weight that allows you to perform at least 20 UB reps.
Try not to run more than 4 times
Gymnastics
5 sets for quality
10 Strict Ring Dips
Accumulate :30 Hanging L-sit
Rest as needed
