CrossFit Pineville – CrossFit
Warm-up
Line Drills
then…
1 set of banded pushing warm-up
:30 Palloff Hold Per Side
10 Banded Press OH Each Arm
10 Banded Tricep OH Ext
10 Lat Pulldown
Weightlifting
Shoulder Press (4×3)
E2MOM for 4 sets
Build to a heavy 3-rep
Right into…
Push Press (4×3)
E2MOM for 4 sets
Build to a heavy 3-rep
Metcon
Metcon (2 Rounds for time)
Every 6 min for 2 sets
25 Medball Cleans (20/14)
25 Wallballs
25/20 Cal Bike
You must reach full extension in the medball clean. Not shortchanging the clean to just go faster.
These should be all out sprint efforts
