CrossFit Pineville – CrossFit
Warm-up
15 mins
Gymnastics
30 mins
Toes to Bar Progressions/Practice
Ground Work
5x:30 Arch Holds and Hollow Holds
Kipping/Beat Swing Work
3×10-20
Beat Swing to Knees up – 5 sets
No certain rep sets just keep sets short and practice technique
5 min EMOM
5-10 T2B or modification
Metcon
Metcon (Time)
3 Rounds
200m Run
12 DL (Rx+275/185)(205/135)
21 Box Jumps (24/20)
