CrossFit Pineville – CrossFit
Warm-up
1 set:
3 Shuttle Run Jogs
10 Samson Lunges
:30 PVC OHS with Pause in Bottom
:30 Ring Support Hold
:30 Ring Row
1 set:
4 Shuttle Runs
10 Alt Spider Stretch
:30 PVC OHS with Pause in Bottom
:30 Strict Ring Dips or HR Push-ups
:30 Strict Ring Pull-ups
1 sets
5 Shuttle Runs
10 Ice Cream Scoopers per Leg
:30 PVC OHS with Pause in Bottom
5 Shuttle Runs
:30 Strict Ring Dips
:30 C2B
5 Shuttle Runs
Metcon
Metcon (6 Rounds for reps)
12 min ALT EMOM
3 Bar MU (Rx+ Ring MU)
ME Shuttle Runs
Each 25′ segment of the shuttle equals 1 rep.
2 feet and 1 hand touches behind line for shuttles.
Score is total shuttle runs each round.
Scale Ring MU toLow Ring MU, box bar MU or 3 push + 3 pull
Accessories
4 sets:
150′ Farmers Carry
right into…
20 Dbl DB/KB DL
Rest 1-2:00 b/t sets
Goal is to not set the DBs/KBs down until you are done with the DL.
Do not use grips.
