CrossFit Pineville – CrossFit
Warm-up
3 sets
30 Second Ring Hang
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold
90 Second Bike
Then…
Low Ring MU transitions
Metcon
Metcon (4 Rounds for reps)
12 min ALT EMOM
Station 1: 10-15 Burpee to Target
Station 2: 14-20 Ring Dips (Rx+ 7-10 Ring MU)
Station 3: Rest
**Choose a target about 6″ overhead to touch with both hands for burpees
Accessories
3 sets for Quality
:30 – 1:00 HS Hold
Rest 1:00 b/t sets
