Monday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Weightlifting

20 mins

Deadlift (Work to a heavy 5 rep)

Not necessarily a 5 rep max

Metcon

Metcon (8 Rounds for reps)

8 min EMOM

3-6 Strict Pull-ups + 25 DU

*Scale number of pull-ups or add appropriate modification

*1:2 DU:SU or 25 high bound singles

*Score is number of pull-ups
Rest 5 mins

Metcon (8 Rounds for reps)

8 min EMOM

5-10 HR Push-ups + 25 DU

*1:2 DU:SU or 25 high bound singles

*Score is number of push-ups