Friday CrossFit

CrossFit Pineville – CrossFit

Warm-up

1 set

:30 Bike

:30 Inchworm with push-up

:30 Air Squats

1 set:

:30 Bike

:30 Burpees

:30 Alt Jumping Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Devil’s Press (50/35)

10 Alt Dbl DB Front Rack Lunges

20/15 Cal Bike

Gymnastics

5 sets for quality

5 Strict Ring Dips or Weighted Ring Dips

10 Strict HSPU

Rest 2-3:00 b/t sets

Switch to dbl db shoulder press if you cannot do strict hspu.

Weighted Ring Dip (5×5)

Ring Dips (5×5)

Strict Handstand Push-ups (5×10)