CrossFit Pineville – CrossFit
Warm-up
3 sets:
:40 Lateral Hops Over KB
:20 Rest
:30 Hollow Rocks
:30 Rest
:20 Alt Shoulder Taps in Push-up
:40 Rest
1 set:
:30 HS Hold
:30 Hanging Knee Raise
:30 KB DL
:30 HS Hold Marching
:30 K2E
:30 Russian KBS
Metcon
Metcon (Time)
2 RFT
50 Russian KBS (1.5/1)(Rx+ 2/1.25)
40 T2B
30 HSPU
18 min cap
If your first round is over 8 min then drop reps on second set.
Scale HSPU to a DB or Barbell Push Press
Accessories
10 min ALT EMOM
:40 KB Goblet Hold
:40 Hollow Hold
