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CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 Walking Lunges
10 Cossack Squats
10 Naked Bar Good Morning
10 Strict/Push Press
3 sets:
5 Hang PC increasing to WOD weight
6 Lateral Bar Hops
3-5 Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
4 sets
4 min AMRAP
3 Hang PC (135/95)
6 S2OH
9 Lateral Burpees Over the Bar
12 Pull-ups
Rest 2:00 b/t sets
Pick up the AMRAP where you left off.
The HPC and S2OH should be at a weight that will be UB.
Weightlifting
DB Lunges (3×30)
Single DB Front Rack Lunge.
Choose a weight that allows 30 unbroken reps.
Rest 2:00 b/t sets
