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CrossFit Pineville – CrossFit
Warm-up
2 sets:
1:00 SU
50′ SA DB OH Carry Each Arm
then..
1 set:
:30 Banded Palloff Hold Each Side
10 SA Banded Press
10 Banded OH Tricep Ext
10 Banded Lat Press Down
Weightlifting
Shoulder Press (5,4,3,2,1)
E2MOM for 5 sets
5 @70%
4@75%
3@80%
2@85%
1@90%
Metcon
Metcon (Time)
3RFT
500m Row
15 T2B
15 HR Push-ups (Rx+ Strict HSPU)
18 min cap
