CrossFit Pineville – CrossFit
Warm-up
10 mins
Dynamic Warm-up (No Measure)
Gymnastics
30 mins
Handstand Push-up Progressions
5 sets 3 Wall Walks
3 attempts Around the World Walks
Strict HSPU or variation
5 sets 5-10 reps
*Rest 2 min between rounds
*Add deficit if you can do more than 10
strict in a row when fresh
Handstand Push-ups (5×5-10 reps)
Metcon
Metcon (12 Rounds for reps)
12 min ALT EMOM
Even: 10 Burpee Box Jumps (24/20)
Odd: 20 KB SDHP (Rx+2.0/1.25)(1.5/1)
*If you can’t finish a round fully then take the next minute off
*Each round for reps
