CrossFit Pineville – CrossFit
Warm-up
1 set:
50′ Duck Walk
10 Spider Stretch
10 Squat Jumps
1 set:
50′ High Knees
10 Alt Samson Stretch
10 Narrow Squats
1 set:
50′ Butt Kicks
10 Up Downs
10 Alt Lunges
10 Air Squats
Pistol Progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
9 Burpees to 45# Plate
10 Alt Pistols
Goal is 5+ rounds
Goal burpee pace is under 1:00 for 9
Weightlifting
Deadlift (10-8-8-6-6)
E3MOM
This is a deload week for the deadlift.
Use a weight in each set so that you can maintain solid technique throughout.
