CrossFit Pineville – CrossFit
Warm-up
100m Run
1:00 Wall Hinge Stretch
1:00 Spider Stretch Each Side
100m Run
1:00 Bottom Squat Hold
:30 Pigeon Stretch Each Side
then…
2 sets with 15-25# plate
25′ OH Carry
10 Goblet Squats
25′ Farmers Carry Each Side
8 OHS
8 G2OH
**Go right into the second set.
Metcon
Metcon (Time)
For time:
40/30 Cal Echo Bike
40 Dbl DB DL (50/35)
40 Farmers Lunges
40 Dbl DB DL
40/30 Cal Echo Bike
15 min cap
Gymnastics
Midline Conditioning
10 min AMRAP
20 Flutter Kicks Each Leg
20 Weighted Glute Bridge (50/35)
20 Side Bends Each Side
