CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 banded pass-throughs
10 banded pull-aparts
10 hollow rocks
3 sets:
:15 push-up to down dog
:15 bottom of ring dip hold
:15 air squats
1 set:
10 up-downs
10 med-ball front squats
10 jumping ring dips
1 set:
10 burpees
10 med-ball push presses
5 ring dips
1 set:
10 bar-facing burpees
10 wall-ball shots
5 ring dips
Metcon
Metcon (5 Rounds for reps)
5 rounds on a 3:00 clock
20 Bar Facing Burpees
20 Wallballs (20/14)
AMRAP Ring Dips in remaining time
If the burpees take longer than 1:15 then scale reps back.
Wallballs should be an unbroken weight.
No rest b/t rounds.
Weightlifting
Bench Press (5×3)
E3MOM for 5 sets
Start first working set around 70-75% of 1RM.
Increase through sets.