CrossFit Pineville – CrossFit
Warm-up
1 set
:30 Dead Hang from Bar
10 Alt Spider Stretch
10 Push-up to Down Dog
1 set:
200m Row
5 SA Ring Rows
10 Beat Swings
5 Ring Rows
10 Air Squats
1 set:
200m Row Faster
5 Jumping Pull-ups
10 Naked Bar Front Squats
10 Bigger Beat Swings
5 Pull-ups
10 Push Press
1 sets
200m Row Fastest
5 Pull-ups
5 Thrusters
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Accessories
5 sets E2MOM
30 DU or Weighted DU
1-5 Strict Pull-ups Unbroken/Strict Ring MU
