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 Air Squats
5 Spider Stretch Each Side
10 Cossack Squats
:30 Bottom Squat Hold
10 Squat Jumps
2 sets with Naked Bar
5 Good Mornings
5 Lunges Each Leg (Back Rack)
5 Pause Back Squats
Build to starting back squat weight
Weightlifting
Back Squat (3,3,3,3,3+)
This is Week 2 of Back Squats
Build to a heavy 3-rep.
Use the same load for sets 4 & 5, but go for more than 3 reps on last set.
20 min to complete
Metcon
Metcon (10 Rounds for reps)
10 min ALT EMOM
:30 Bar MU
:30 Strict Ring Dips
