CrossFit Pineville – CrossFit
Warm-up
3 sets
10 Squat Therapy
10 Ring Row
10 ALT Jumping Lunges
:30 Hip Opener/Pigeon/Half Saddle
then..
Front Rack/Upper Thoracic Mobility
Weightlifting
4 sets E4MOM
1 Front Squat @ 90+%%
Immediately followed by…
2 Back Squats (same bar)
Front Squat (4×1)
Back Squat (4×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 sets
5 min AMRAP
20/15 Cal Bike (Rx+ Air Runner)
20 Wallballs (20/14)(Rx+ 30/20)
Rest 2:00 b/t sets
*Pick up where you left off
