CrossFit Pineville – CrossFit
Warm-up
1:00 Wall Hinge Stretch
:30 Hamstring Floss Each Leg
15 Reverse Snow Angels
5 Jefferson DL
then…
2 sets
5 Russian KBS
5 SA KB Press Each Arm
5 KB Goblet Squats
5 SA KB Thrusters Each Arm
Weightlifting
Deadlift (8×3)
E2MOM for 8 sets
If you completed these last week, you should aim to slightly increase the load in each set over what you performed last week.
Metcon
Metcon (Time)
5 RFT
5 Burpees Over the DB
10 ALT DB Snatch (50/35)(Rx+ 70/50)
8 min cap
