Announcements
We’re collecting kids pajamas for Levine Children’s Hospital! Please donate new, unworn kids pjs (all sizes needed!) in the lobby from 12/11 – 12/23!
CrossFit Pineville – CrossFit
Warm-up
1 set
1:20 Easy Row
:40 Good Morning + Squat Jump
1 set
1:20 Mod Row
:40 Air Squats
1 set:
10 ALT Reverse Lunge
10 Naked Bar Hang PC
10 ALT Cossack Squat
5 Hang PC add weight
10 Narrow Air Squat
3 Hang PC add weight
10 ALT Rig Assisted SL Squat
2 Hang PC add weight
10 ALT Pistols
2 Hang PC at workout weight
Metcon
Metcon (Time)
For time:
1,200m Row
50 ALT Pistols
30 Hang Squat Clean (225/135)
15 min cap
Should be able to get a min of 5 HPC per minute at your chosen weight.
Weightlifting
Deadlift (7×2)
E2MOM for 7 sets
Start around 70% of 1RM and increase as many sets as possible
