CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Walking Lunges
10 Air Squats
:30 Side Plank Each Side
then…
1 set:
3 Heel Elevated T-spine rotations each side
3 Heel Elevated Russian Baby Makers
6 Front Foot Elevated Split Squat Each Leg
6 Cossack Squat Each Side
6 Counter Balance Tempo Squats + 3 No tempo
Weightlifting
Back Rack Split Squat (4×8)
E4MOM for 4 sets
Complete all 8 on one leg then switch to the other.
Build through sets
Metcon
Metcon (Time)
For time:
75 Wallballs (20/14)
50 T2B
50 Wallballs
25 T2B
25 Wallballs
20 min cap
