CrossFit Pineville – CrossFit
Warm-up
200m Jog then…
3 sets:
20 banded pull-aparts
15 banded pass-through
10 hanging scap shrugs
Push Press Progressions
Weightlifting
Push Press (1×1)
15 min to build to a 1-rep max1
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
12 min cap
Go unbroken on the KB swings and try to hang on during the pull-ups. Your grip is going to feel taxed, but try to squeeze out 1-2 more reps.
