CrossFit Pineville – CrossFit
Warm-up
Assault Bike x 1 min at 60% effort
Supine Grip Active Bar Hold x 60 sec
World’s Greatest Stretch x 10 (5 each side)
Prone Grip Active Bar Hold x 60 sec
Inch Worms x 3
Assualt Bike x 1 min at 70% effort
Plank Shoulder Taps x 30 sec
Scap Pull-ups x 10-15
Squat Jumps x 10
Assault Bike x 1 min at 80% effort
Metcon
Gymnastics Interval Test (6 Rounds for time)
Every 5 min for 6 sets
10 Strict Pull-ups
15 T2B
20 Push-ups
25 Wallballs (20/14)
Home Workout
Metcon (AMRAP – Reps)
Lactaid
AMRAP 20
10 Air squats 30 DU/SU 200 meter run
20 Air squats 30 DU/SU 200 meter run
30 Air squats 30 DU/SU 200 meter run
40 Air squats 30 DU/SU 200 meter run
Keep adding 10 squats each round until the time cap.
Accessories
Alt Tabata (20 on 10 off) x 8 rounds
Hollow Rocks
V-ups
