CrossFit Pineville – CrossFit
Warm-up
15 min
3 Rounds
200m Jog
10 Cossack Squats (5 each direction)
10 Tempo Air Squats with arms overhead
Movement Prep
World’s Greatest Stretch x 5 each side
Wrist Mobility
Weightlifting
Front Squat (1×1)
*Spend 20 min to find a 1RM.
Metcon
Metcon (Time)
3 RFT
400m Run
8 Front Squats (205/145)
*Barbell comes from the ground
Home Workout
Metcon (16 Rounds for reps)
Rise to the challenge
4 rounds of
1 interval at each stations
1:30 on
:30 off
Station 1:
AMRAP
8 Burpee DL (1 KB) (R arm)
5 Bent over rows ( R arm)
then..
switch arms
Station 2:
Amrap
10 Sit tucks
5 pushups
Station 3:
12 Russian KBS
5 Thrusters per arm
Station 4:
14 Box Step ups
28 Du/su
