CrossFit Pineville – CrossFit
Warm-up
2 sets:
200m Run
5 KB Jefferson Curl
1:00 Active From Stretch
:30 Supine Bar Hang
then…
1 set:
20 Walking Lunges
5 SA KB Front Squat Each Arm
5 SA KB Push Press Each Arm
5 SA KB Thruster Each Arm
Metcon
Metcon (Time)
For time:
1200m Run
60 American KBS (1.5/1)
30 Pull-ups
800m Run
40 AKBS
20 Pull-ups
400m Run
20 AKBS
10 Pull-ups
30 min cap
