CrossFit Pineville – CrossFit
Warm-up
1:00 Easy Row
:30 Push-up Plank Hold
10 Alt Spider Stretch
1:00 Mod Row
:30 Pike or HS Hold
5 Lateral Up Downs Over the Bar
1:00 Faster Row
10 Strict Press with Bar
5 Lateral Burpees Over the Bar
Metcon
Metcon (Time)
5 RFT
10 Push Press (95/65)
12 Lateral Burpees Over the Bar
25/20 Cal Row
16 min cap
Push Press should be done in 1-2 sets max.
Cut burpees down if it takes longer than 1:00
Accessories
4 sets for quality
100m Farmers Carry Unbroken
50′ SA DB OH Lunge (Switch Arms at 25′)
1:00 Dball Bear Hug Hold
