CrossFit Pineville – CrossFit
Warm-up
2 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows
1 set:
30 mountain climbers
10 air squats
10 deadlift shrugs (from the hang) (empty barbell)
1 set:
30 mountain climbers
10 air squats
10 muscle cleans (from the hang) (empty barbell)
1 set:
5 small kip swings + 5 big kips
1-3 strict ring pull-ups
3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups
1-3 ring muscle-ups
2 sets:
10 air squats
1 ring muscle-up
5 hang power cleans
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale Ring MU to low ring transitions or burpee pull-ups
12 min cap
Gymnastics
3 sets
10 Strict T2B
:30 Push-up Plank Hold
10 Strict Ring Dips
:30 Elbow Plank Hold
*Rest 2:00 b/t set
