CrossFit Pineville – CrossFit
Warm-up
2 sets:
8 inchworm push-ups
12 box step-ups (6/leg)
16 air squats
20 sit-ups
2 sets:
10 strict presses naked bar
10 deadlifts
10 box jumps
10 toes-to-bar
10 wallballs
10 push presses
Metcon
Metcon (Time)
3 Rounds for Total Time
20 Wallballs (20/14)
20 DL (115/75)
20 Box Jumps (24/20)
20 Push Press
20 T2B
Rest 1:00 b/t rounds
15 min cap
Hard sprint each round with built-in rest.
Maintain unbroken reps for as many of the movements as possible.
Complete the toes-to-bars in 3 sets or less.
Weightlifting
Back Squat (5×3)
Working sets should be between 70-85% of 1RM
E2MOM for 5 sets