CrossFit Pineville – CrossFit
Warm-up
1 set:
500m Row
20 Forward Lunges Steps
1:00 Pigeon Stretch Each Side
10 Yoga Push-ups
2 sets
50′ KB SA OH Carry Each Arm
10 KB Goblet Reverse Lunges
Metcon
The Back 40 (Time)
For time:
50/40 Cal Row
40 DL (225/155)
50/40 Cal Row
10 min cap
DL weight should allow for at least 10 unbroken reps.
Weightlifting
Barbell Bridges (3×8)
3 sets of 8
Immediately after the 8th rep, complete an Iso-hold for 20 seconds.
Rest 2:00 after each set.
Build through the sets, but don’t go too heavy that you cannot complete the iso-hold after the last rep.
