CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 SU
:30 Good Mornings with naked bar
Rest :15 b/t sets
2 sets:
5 Samson stretch lunges/leg
25-ft banded lateral walk/direction
1 set:
10 back rack lunges/leg
10 back rack lunges/leg (empty barbell)
6 back rack lunges/leg
4 back rack lunges/leg
4 back rack lunges/leg
– Build in load to your first working set.
– Increase or reduce the number of warm-up sets as needed.
Weightlifting
Back Rack Lunge (5×4)
E2:30 for 5 sets
4 reps each leg
You may step forward or backward
Metcon
Metcon (2 Rounds for reps)
5 min ARMAP
30 DU
10 Burpees
Rest 5:00
5 min AMRAP
30 DU
10 Pistols
Score is total reps for each 5 min AMRAP.
Goal is 3-5 rounds on each AMRAP
