CrossFit Pineville – CrossFit
Warm-up
Hip Mobility
Spider Stretch x 5 each side
Pigeon Stretch x :30 each side
Samson Stretch x :30 each side
3 rounds
KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Right)
Medball Rotating Slams x 10 (Right)
KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Left)
Medball Rotating Slams x 10 (Left)
Weightlifting
20 min
Weightlifting/Gymnastics
Deadlift x 15 reps
Rest 15-20 seconds
Push-ups or Strict HSPU x Max Reps
Rest 2 minutes
Deadlift x 10 reps
Rest 15-20 seconds
Push-ups or Strict HSPU x Max Reps
Rest 2 minutes
Deadlift x 5 reps
Rest 15-20 seconds
Push-ups or Strict HSPU x Max Reps
Deadlift (15,10,5)
*Build to a heavy 5-rep
Strict Handstand Push-ups (3xME)
*Record biggest set
Push-ups (3xME)
*Record biggest set
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets
2 min AMRAP
10 Box Jumps (24/20)
10 Push Press (115/75)
Rest 2:00 b/t sets
*Start where you left off each set prior.
Home Workout
Metcon (Time)
1 mile run
100 wall balls
50 burpees
You can split the movements up however you want
Accessories
4 rounds
V-up complex x 10
Weight Russian twist x 10/10
rest 1-2 min
