CrossFit Pineville – CrossFit
Warm-up
Dynamic Warm-up
10 Jumping Jacks
10 Air Squats
10 Push-ups
10 Box Step Overs and Down
10 Wallball Front Squats
10 Down Ups
10 Box Jump Overs (Step Down)
10 Wallball Push Press to Target
5 Burpees
Specific Warm-up
10 Wallball
10 Burpee Box Jump Overs
Metcon
2024 CrossFit Games Quarterfinal Event 2 (Time)
3 RFT
50 Wallballs (20/14)
50 Lateral Burpee Box Jump Overs (24/20)
20 min time cap.
Start standing tall with your back to the wallball.
Time stops when you land with both feet on the ground from the box over.
Box must be 5′ away from wallball.
Must step down from BBJO
Cooldown
2 sets:
:30 Frog Stretch
:30 Couch Stretch/Leg
