CrossFit Pineville – CrossFit
Warm-up
3 Rounds
10 Banded Pass Throughs
10 Arm Circles Forward/Backward
5 KB Windmills Each Arm
30 sec Active Bar Hang
Weightlifting
15 min
Shoulder Press (5×3)
*Build to a heavy 3RM
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
400m Run
8 Strict Pull-ups
12 Strict HSPU
Home Workout
Dumbbell Z-Press (3x ME weak arm)
Start with weak arm, Complete as many reps as possible
then switch arms and complete the same number of reps
rest 2-3 min b/t sets
Metcon
Metcon (Time)
4 rounds
Round 1
15 Right arm DB thrusters
30 Alt V-ups
Round 2
15 Left arm DB thrusters
30 Alt v-ups
repeat both arms on more time
rest 2 min
4 Rounds
Round 1
10 SA (R) DB Snatch
20 Lateral hops over DB (over and back is 1)
Round 2
10 SA (L) DB Snatch
20 Lateral hops over DB
repeat both sides again
Rx+ dual DB
Accessories
Accessory Armor
100 banded pullaparts (for quality, not speed!)
every break complete 30 sec side plank each side
