CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 Row Easy
20 Air Squats
10 Broad Jumps
1 set:
:30 Row Mod
15 Med Ball Front Squats
:30 SU
1 set:
:30 Row Fast
15 Push Press Wallballs to Target
:30 DU
1 set:
6 Cal Row
6 Wallballs
20 DU
Metcon
Metcon (4 Rounds for reps)
4 sets
On a 2:00 clock
12 Cal Row (Rx+ Bike)
24 DU
ME Wallballs in Remaining time (20/14)(Rx+ 30/20)
Rest 2:00 b/t sets
Goal is 10-15+ wallballs per round.
Don’t spend more than :30 on DU
Leave at least :30 to complete wallballs
Weightlifting
Dumbbell Bench Press (5×10)
E3MOM for 5 sets
Increase through sets as long as possible.
All sets should be unbroken