Announcements
Sign up for a CFP CrossFit Open T-shirt in the lobby by 2/12!! CF Open Bingo cards will be available the first week of the Open (2/26).
CrossFit Pineville – CrossFit
Warm-up
3 sets:
:40 Lat Hops Over DB
:10 Rest
:30 Push-up Shoulder Taps
:10 Rest
:20 Hollow Rocks
:10 Rest
1 set:
30 SU
10 Hanging Knee Raise
10 Push-up to Down Dog
10 K2E
10 Up Downs
:30 DU
10 T2B
10 Burpees
Metcon
Metcon (4 Rounds for reps)
4 sets for reps:
On a 3:00 clock
50 DU
25 Burpees
ME T2B in remaining time
Rest 1:00 b/t set
DU in less than 1:00
Burpees 1:30 or less
Burpees are to stop with :30 left each round to matter where you are to leavy time for T2B.
Score is T2B each round
Accessories
5 sets
20 Dball Lunges (Ball on shoulder)(10 each leg)
Right into..
:30 Bear Hug Hold
Rest about 2:00 b/t sets
Dball Lunges (5×10 each leg)
10 each leg. (20 total)
Dball on shoulder
