CrossFit Pineville – CrossFit
“We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember…” -George W Bush, September 11th, 2001
Warm-up
15 mins
Gymnastics
20 mins
Handstand Push-up Work
1×10 Kick ups to wall
3 min EMOM
HSPU Negatives x 4
*Kick up to wall and lower down on a 3-5 count
Dumbbell Z-Press (3×6)
Metcon
Metcon (3 Rounds for time)
3 sets
30/20 Cal Row
20 OHS (115/75)
15 Pull-ups (Rx+ C2B)
Rest 3 min
*5 min cap on each set
