CrossFit Pineville – CrossFit
Warm-up
200m Jog
then…
2 sets
10 KB Sumo DL
10 KB SA DL Each Side
10 Wallball Kang Squat
10 Ring Rows
10 Beat Swings
10 Wallball Bear Hug Step Up
Weightlifting
3 sets
20 Prone Lying Banded Hamstring Curls
Right into…
6 Romanian DL
Right into…
6 Tall Box Jumps (land as high and as soft as possible)
Rest 2:00 b/t sets
Romanian Deadlift (3×6)
4 sec decent on RDL
Build through sets
Stop the RDL just before it touches the ground
Metcon
Metcon (Time)
For time:
1200m Run
60 Pull-ups
30 Single DB Box Step Over (50/35)(20″)
16 min cap
DB held at the side for the step overs.
