Announcements
Sign up for a CFP CrossFit Open T-shirt in the lobby by 2/12!! CF Open Bingo cards will be available the first week of the Open (2/26).
CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 Alt Spider Stretch
10 Leg Swings each leg
10 BW Good Mornings
10 Air Squats
1 set:
10 Back Squat with naked bar
5 BS adding weight
5 BS adding weight
5 BS adding weight
Your next set should be your starting weight.
Weightlifting
Back Squat (5,5,5,5,5+)
For the next 4 weeks we will focus on the back squat.
E3MOM
The goal is to find a heavy 5 rep.
Use the same load for sets 4 and 5 but go for more than 5 reps in the final set without pushing to failure.
Metcon
Metcon (10 Rounds for reps)
20 min ALT EMOM
Station 1: ME Cal Row
Station 2: :30 ME T2B
Goal is 10/15+ cal row
Your :30 of T2B starts at the top of the minute. So, if you start your T2B :10 after the clock switches then you only have :20 left to work.
Add Cals and T2B up each round
