CrossFit Pineville – CrossFit
Metcon
Warm-up
15 min
Metcon
Strict Diane (Time)
21-15-9
Deadlift (225/155)
Strict HSPU
Accessories
3 sets
Barbell Hip Bridges x 6
L-Sit x 45-60 sec accumulated
Rest 2:00 b/t sets
Barbell Bridges (3×6)
L-Sit (3×45-60)
Home Workout
Metcon (Time)
Odd Diane
21-15-9
DB/KB/object sumo deadlift HP (As Heavy As Possible)
Handstand Pushups (pike pushup)
rest 3 min
Invisible Fran
21-15-9
Air squats
pushups
Score is total time including rest
Accessories
Metcon (Weight)
3 giant set
5 Glute bridges on right leg
5 glute bridges on left leg
10 glute bridges with both legs
(2 count pause at top of each rep, us some form of weight or resistance)
right into…
20 sit tucks
right into…
40 russian twists (20/side)
rest as needed between sets
score is weight used for glute bridges
