CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 High Knees
10 Alt Spider Stretch
:30 Butt Kicks
10 Naked Bar DL
1 set:
:30 Jumping Jacks
10 BW Good Morning + Vertical Jump
:30 Down Ups
10 Front Squats with Naked Bar
1 set:
100m Jog
10 Leg Swings Each Leg
100m Jog
10 Hang Squat Cleans with Naked Bar
1 set:
5 Squat Clean with Naked Bar
5 Pull-ups
200m Jog
Metcon
Partner Badger (Time)
3 RFT with a Partner
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
30 min cap
Partners run together and split the cleans and pull-ups.
