CrossFit Pineville – CrossFit
Warm-up
1 set:
3:00 Bike (increase pace every min)
1 set:
:30 Mountain Climbers
5 Inchworm + Push-up
5 KB Windmills Per Arm
1 set:
:30 Up Downs
10 SA KB Swing Each Arm
10 Walking Lunges
1 set:
:30 Fast Bike
20 Russian KBS
10 KB Walking Lunges
Metcon
Metcon (Time)
For time:
3k Bike
80 AKBS (1.5/1)
80 KB Forward Lunges (Hold KB in any position)
3k Bike
30 min cap
Afterbash
3 sets
:30 Cobra Stretch
:30 Spider Stretch Each Side
