CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Push-ups + :10 Push-up Plank Hold
15 Banded Face Pulls
20 Banded Good Mornings
then..
Rope Climb Technique
Weightlifting
St. Paddy’s Pump
20 min to complete
4 sets
10-12 Bench Press
Rest as needed
2-3 Rope Climbs/Legless Rope Climbs
Bench Press (4×10-12)
Metcon
Luck of the Leprechaun (AMRAP – Rounds and Reps)
10 min AMRAP
17 DU (Rx+ Unbroken)
17Hang Alt DB Snatch (50/35)
