CrossFit Pineville – CrossFit
Warm-up
15 min
Metcon
Metcon (6 Rounds for reps)
30 min ALT EMOM
Station 1: 10/7 Cal Bike
Station 2: 20 Wallballs (20/14)
Station 3: 25 Push-ups
Station 4: 15 Box Jump Overs (24/20)
Station 5: 30 sec UB Ring Support Hold
*Score is total reps completed from all stations for 6 rounds
Home Workout
Metcon (6 Rounds for reps)
30 Min Alt EMOM
Station 1: 10 Shuttle runs (20′)
Station2: 20 Wallballs (gob squat)
Station 3: 25/15 Pushups
Station 4: 15 Box Jump overs (60 du/su if no box)
Station 5: 30 sec Hollow Hold
Score is total number of reps completed from all stations for 6 rounds
*30 sec = 30 reps
