CrossFit Pineville – CrossFit
Warm-up
3 set:
20 Jumping Jacks
10 Leg Swings Per Leg
20 Alt Lunge/ Cossack Squat/ Air Squat
3 Burpees AFAP
10 PVC Pass Throughs
Clean Progressions building to starting weight.
Weightlifting
Clean (5,5,4,4,4,4,4,3,3,3)
E2MOM for 10 sets
2×5@50-60+%
5×4@60-70+%
3×3@70-80%
Metcon
10 min ALT EMOM
Min 1: 1 TGU Per Arm
Min 2: 3 Strict Pull-ups + 3 Strict Dips (Rx+ Strict Ring MU)
The single TGU should be heavy, but you should not fail.
Turkish Get Up (5×1)
5×1 each arm
