CrossFit Pineville – CrossFit
Warm-up
Hip Hinge Mobility
30 sec Samson Stretch Each Side
30 sec Spider Stretch Each Side
10 Kang Squats
then…
3 Rounds
KB Suitcase DL + 5 sec Hold at top x 5 (right side)
Russian Twists x 10
KB Suitcase DL + 5 sec Hold at top x 5 (left side)
Russian Twists x 10
Weightlifting
Deadlift (6×3)
**Speed Deadlift**
Every 90 sec
Rest on the ground each time. No touch and go.
Metcon
Metcon (3 Rounds for time)
Every 7 min for 3 sets
20/15 Cal Bike
30 Suitcase Forward Lunges (1.5/1)
Home Workout
Explosive Accessory
3 rounds for quality
5-10 Clap Pushups
5 Slam Ball Scoop Throw for height
5 Knee to High jumps
2 min rest
Metcon (4 Rounds for reps)
4 rounds
3 min AMRAP
10 wall balls
10 Alt DB Snatch
10 OH R. Lunge
rest 1 min
Accessories
Midline Armor
3 rounds
1 min pushup plank
1/1 min side plank each side
rest 1 min
