CrossFit Pineville – CrossFit
Warm-up
1 set:
10 Push-up to down dog
10 Empty Bar Good Morning
10 Alt Reverse Lunges
1 set:
10 Down Ups
10 Empty Bar DL
10 Inchworms + Push-up
1 set:
1 Wall Walk or 25′ HS Walk
8 DL workout weight
Rest 1:00
1 Wall Walk or 25′ HS Walk
8 DL workout weight
Metcon
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Deadlifts (115/85)
*Complete 2 Wall Walks (Rx+ 25′ HS walk) between each set.
The workout will end with the 2 DL.
12 min cap
DL load should be light for unbroken sets through all rounds.
Weightlifting
E2MOM for 5 sets
5 Bench Press
10 Strict Pull-ups
Complete the pull-ups in 3 sets or less, so band if needed.
Find a moderately heavy weight for the bench and stay at the same weight for all 5 sets.
