CrossFit Pineville – CrossFit
Warm-up
2 sets
20 Banded Pull Aparts
10 HR Push-ups
10 PVC Pass Throughs
3 sets
1:00 Bike (increase pace each set)
5 Bench building in weight
Metcon
Metcon (AMRAP – Reps)
From 0:00 – 10:00
ME Bike for Cals
then…
From 10:00-20:00
Build to a 5RM Bench Press
Score is total cals + weight completed for a 5RM bench
Put Cals and Bench in notes
Bench must be completed in the window.
Gymnastics
10-9-8-7-6-5-4-3-2-1
Unbroken Strict Chin-ups
Modify/band chin-up accordingly so you hit each rep count unbroken
