Announcements
Ladies!!! Join us for Sip, Stretch + Shop on Friday May 10th at 6pm! Treat yourself to drinks, dessert, yoga, stretching, skincare + jewelry! RSVP to Michelle – tickets $20, friends are welcome!
CrossFit Pineville – CrossFit
Warm-up
2 sets
100m Jog
10 Walking Lunges
10 Air Squats
:30 Side Plank Each Side
then..
1 set
3 Bottom Squat T-Spine Rotations
6 Front Foot Elevated Split Squats Each Leg
6 Plate Elevated Cossack Squat Each Side
5 Tempo Counter Balance Squats + 3 no tempo
Weightlifting
Back Squat (5×2)
Every 2:30 for 5 sets
2 reps at 85+% of 1RM
Build through sets but not to failure.
Metcon
Charlie Horse (Time)
For time:
50/35 Cal Bike
25 Front Squats (175/115)
25 Burpee Box Jump Over (24/20)
Bar starts from the ground.
We last completed this workout in February of 2020. Check wodify to see past results.
