CrossFit Pineville – CrossFit
Warm-up
1 set:
20 Banded Good Mornings
10 Scap Pulls
10 Shoulder Press (naked bar)
1 set:
15 Banded Good Mornings
10 Down Up AFAP
20 Pike Shoulder Taps
10 Push-ups
1 set:
5 Burpees Fast
5 Plank Walkout + Down Dog
10 Pike Push-up
3 sets
7 DL Building in Weight
3 HSPU
Metcon
Freestyle Diane (Time)
For time:
45 DL (225/155)
45 HSPU
10 min cap
DL load should allow for at least 10 UB reps at a time
Must be capable of at least 5-10 HSPU to do Rx
All DL need to be completed first.
Weightlifting
Shoulder Press (5,5,5,5,5+)
E3MOM for 5 sets
Build through the sets.
Set 4 & 5 will be the same weight, but push past 5 reps on last set.
