CrossFit Pineville – CrossFit
Warm-up
15 min
Weightlifting
4 sets
Barbell Bridges x 6
Rest 90 sec
Weighted Pull-ups x 6
Rest 90 sec
Barbell Bridges (4×6)
*Start around 70-80% of 1RM DL for bridges and build.
Metcon
Metcon (Time)
For time:
21 DL (205/145)
400m Run
15 DL
400m Run
9 DL
400m Run
Home Workout
Accessories
3 rounds
SL DB Glute Bridge x 8 per leg (pause for 2 count at top and squeeze butt and glutes)
rest 30 sec
Wall Ball Hamstring curl x 8-12 (pause at top for 2 count)
rest 1-2 min
Metcon (4 Rounds for time)
Helens Wrath
Every 5 min for 20
Run 400 meter
21 American KBS
12 Burpees
