CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
2 sets
200m Run
Rest 2:00 b/t sets
Metcon
Metcon (4 Rounds for time)
Each Distance for time:
Run 800m
Rest 2:00
Run 600m
Rest 1:00
Run 400m
Rest :30
Run 200m
All runs should be 80-90% effort.
Biking Substitutions: 2k/1.5k/1k/500m
Weightlifting
Dumbbell Bench Press (3×20)
Hold :30 Push-up Plank immediately following 20th rep.
Rest as needed b/t sets.
