CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Weightlifting
20 mins
Back Squat (3×5)
*Add 5# to last 3×5 if all reps completed previous week
*Same weight for all 3 sets
Gymnastics
10 mins
Weighted or HR Push-ups
3×10-20 reps
Metcon
Metcon (Time)
8 Rounds
5 Thrusters (Rx+135/95)(95/65)
10 Evil Wheels
*Engage your lats and keep a tight core through evil wheels. Go only as far as you can without breaking midline.
*Can sub plank walkouts for evil wheels.
*15 min cap
