CrossFit Pineville – CrossFit
Warm-up
3 sets
:30 Bike (increase pace each set)
5 sumo inchworm plus push-up
:30 Hang from bar
5 DB Hang Clean each arm
2 sets
:10 Bike Sprint
4 DB S2OH Each Arm
Rest 1:00 b/t
Metcon
Metcon (Time)
For time:
5-10-15-20-25
Bike Cals
DB S2OH (50/35) (Right Arm)
DB S2OH (50/35) (Left Arm)
12 min cap
DB weight should allow for most unbroken sets.
Weightlifting
10 Rounds
100′ Dball Bear Hug Carry (AHAP)
Rest 1:00 b/t rounds
