CrossFit Pineville – CrossFit
Warm-up
3 sets:
100′ Wallball Chest Squeeze Walk
10 Push-ups
5 Burpee Broad Jump
then…
2 sets:
:30 Bar Hang
10 Scap Pull-ups
10 Beat Swings
Weightlifting
3 sets:
1-1-2 DB Bench Press x 8-10 reps
Right into…
30 Banded OH Tricep Extensions
Rest 1:30 after each set
Dumbbell Bench Press (3×8-10)
Complete 8-10 total presses per set. 1-1-2= 2 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 Strict Pull-ups
10 OHS (115/75)
15 Push Press
