CrossFit Pineville – CrossFit
Warm-up
2 sets:
5 Inchworm + Push-up
10 Naked Bar RDL
3 Wallwalks
10 Naked Bar High Pulls
1 sets:
3 HS Negative
10 Naked Bar Sumo DL
:20 HS Hold
10 Sumo DL + Shrug
3 Strict HSPU
10 HS Shoulder Taps
10 SDLHP
Metcon
Metcon (Time)
7 RFT
10 SDLHP (95/65)
5 Strict HSPU + 5 HSPU
15 min cap
HSPU Scale options: 10 Press/Push Press with same bar, 10 Pike or Feet Elevated Push-ups, smaller amount of HSPU (take only 3 attempts per round).
Do not just kip all the HSPU.
Gymnastics
4 sets for quality
100′ HS Walk
1:00 Flutter Kicks
Rest as needed b/t sets
Scale HS walks to not spend much more than 1:30 per set.
